Foam Roll
2 min run row or bike
2nd day 2 double unders (3min clock)

5 min of mobility
recommended
 Ankles ,lower leg, hips, shoulders
coaches choice

5 min running clock
bar or PVC
5 power snatch from hip
5 power snatch from knee
5 power snatch from below knee
5 OH Squat

For time:
500m row
4 rounds
15 russian swings 53/35
5 OH lunge R 53/35
5 OH lunge L 53/35
then
500m row
*you must switch hands on the lunge when you switch legs