Row 1500 m+run 800m+ski+500m+bike 1 mile
Mobilize
A) 3-6-9-12-15
Unbroken snatch 135/85(no press outs or starfishing)
15-12-9-6-3
Unbroken butterfly ctb
B)
21-15-9-6-3
triple unders
ghd sit ups
Deadlifts 185/125
C) 7×3+1
Hang power clean plus jerk. These are for speed and technique. Strength is a secondary factor. No starfishing or press outs.