For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

Post time to comments.

Isolation Rules  While we aren't advocating adding in isolation work the article does a good job pointing out that bodyweight exercises and compound lifts should be done first. 

Cheating To Win  Excellent article from Charles Staley…..and it has nothing to do with cheating!