snatch from the hip work to 1RM
clean and jerk from the hip to 1RM
snatch high pulls from the floor 80% 5X5
Row 500 Meters
7 Thrusters - Rx+ 155/105, Rx 135/95
pullups do 4 sets of 10. Add weight if possible.
sled drags 4 trips of 40 yards. take long slow steps
single arm KB swings, 4 sets of 10 with each arm