Warm up
Row 2500 m
Mobilize
A) 3 rm hang snatch(linked)
A.1) split jerk to daily 1 rm
B) class
C) more for quality than time. If numbers are too much go of the time caps on each movement.
7/4 legless rope climbs (3:00 min cap)
14/10 bar muscle ups(3:00 min cap)
28 chest to bar(3:00 cap)
14/10 bar muscle up (3:00 cap)
7 legless (3:00 cap)
D)
1500 m row
150 double unders
1000 m row
100 double unders
500 m row
50 double unders