Mobilize, then:
3 sets of:
300 m row
10 lateral lunges
20 mountain climbers
A.) 12-15 min to build to heavy single snatch
B.)
For time:
15 cal bike
15 power snatch 115/73
15 cal bike
15 power snatch 115/73
15 cal bike
C. 3 sets:
5-8 barbell good mornings
10 dips (ring or bar)
:45 sec plank (weighted)