Warm up Row 400m
10 Burpee Box Jump Overs
Then Split Snatch Skill work
*****Skip to 4:30 on the video

Every :90 for 7:30
4 R. Arm DB Split Snatch AHAP
4 L. Arm DB Split Snatch AHAP

Workout (this will take a 25 minutes)
AMRAP 2:30 x 5
200m/175m Row or ski (this means 200m for guys 175 for girls no matter what machine)
16 Dumbbell Split Snatch 50/35lbs (alternating)
Max Rep Burpee Box Jump Overs 24/20″ Rest 2:30

With rest to work at 1:1 you can go on this one.