Row 5k

For time:
15 jerks
45 pull-ups
12 jerks
36 pull-ups
9 jerks
27 pull-ups

Mobility

Snatch drills & technique

Establish your 1-rep-max deadlift

Then, with a barbell loaded to 50 percent of your max deadlift:
15 cleans for time
12 cleans for time
9 cleans for time
Rest as needed between each set

1 round:
Lower from a handstand to your feet as slowly as possible, 20 reps
Lower from a pull-up to a hang as slowly as possible, 16 reps

Row 1,000 meters

Then, 5 rounds of:
20 superman extensions
16 abmat sit-ups

Then, row 1,000 meters

5 rounds for time of:
10 L pull ups

16 ring dips

Mobility

Clean and jerk technique

Front squat 3-3-3-3-3 reps