3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
10 pulls on rower *form focus
wall angels
Powell raise
double under practice

Then

A. Split Jerk, 5.5.5; rest 2 min
B. Push press, 4.4.4; rest 2 min
C. Shoulder press, 3.3.3; rest 2 min
+
500 meter row TT