500M row
Burgener warm up & transfer skills

Muscle snatch 80% x 2 x 3 = 60
2-position snatch (floor & hang) 65% x 5 sets = 60
2-position clean (floor & hang) 65% x 5 sets = 75
Push jerk + split jerk 75% (of jerk) x 5 sets = 85

Practice rope climbs