A. 3 sets:

-flr x 1:00

-muscle snatch x 5

-hand stand hold

B. ohs x 5 x 3

C1. in 8 min or less build to a heavy single, segment snatch

C2. for time:

-row x 500m

-snatch x 20 (70% of todays heavy single)

-run x 800m