Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 sets of 10 goblet squats use a heavier bell each round

3 150 m row sprints

3 sets of 10 RKBS use a heavier bell each round

Workout warmup:

Back squat:

5x5 starting at 75%, get as heavy as you can for 5 reps. Three min. rest between sets

Workout:

21-15-9

HSPU

TTB

Lift:

Snatch, work up to a max for the day then do 4x2 at 90% of your max for the day. 

Skill:

3 min AMRAP

max set of MU's

rest 3 min and repeat