Mobilize, then:
2 sets of:
5 inchworms
10 banded good mornings
15 kB swings
A.)
Every 2 minutes, for 16 minutes (8 sets):
Clean high pull + hang clean + Clean
*Set 1 = 1 rep @ 65%
*Set 2 = 1 rep @ 70%
*Sets 3-4 = 1 rep @ 75%
*Sets 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 85%
B.)
4 x 500 m row
Rest :90 sec between
* go hard but try to be consistent with times*
C. 3 sets of:
3 slow strict pull-ups (2-3 sec up/down)
:30 sec side plank (each)
12 banded hamstring curls