3rd 
A. power snatch build to a tough single quickly
45x5, 95x3, 135x2
165x1 - https://www.youtube.com/watch?v=OANPAo6tczM
185x1 - https://www.youtube.com/watch?v=FTRgOiO76Dk
195x1 - https://www.youtube.com/watch?v=-wqAtsanmpU
200xf - https://www.youtube.com/watch?v=rc-fmNKeUZM
200x1 - https://www.youtube.com/watch?v=aECxgcz6F-o

+
5sets incease pace per set
Row 250m
HS walk 20m
10 burpee box overs 24"
12 double KB front rack step up 2pd/hand
50 unbroken DU
rest 3mins
1 - 5:58 (broke DU twice) - https://www.youtube.com/watch?v=lSOMWJz2X5A
2 - 5:16 - https://www.youtube.com/watch?v=bgZ6DAfrWw0
3 - 5:13 - https://www.youtube.com/watch?v=i-QKlaUhNA8
4 - 5:08 - https://www.youtube.com/watch?v=icZvJq8Iqq4
5 - 5:03 - https://www.youtube.com/watch?v=xbE6wg1AtP0
still some problems with the breathing. lots of coughing. :(