500 m row or 400 m run
3 rounds of:
150 m run
10 ring rows
10 shoulder kips
Take 10 min to do:
5 sets of 3 power snatches, 1st from hang, 2 and 3 from ground.
Start at 65% and work up to something heavy.
Warm up TTB between sets
Power snatches, 95/65
10x3 starting at 75% working up to a heavy triple.
15 min of Ring and Bar MU work.