Warm up: 10 min row
Mobilize: especially shoulders
A) snatch. Build to 1 rm for the day in 15. Then 80% of days 1 rm for 12 more reps.
B) seated strict press
3×12
C) 10-8-6-4-2
Thruster
165/115-185/125-205/135-225/145-245/155
D) 4 rounds
10 db snatch 70-100/45-70
500m row
Set db and rower up 40+ feet away from each other