Practice L-sits for 10 minutes.
Row or run 5,000 meters for time.
Stretch for 10 minutes.
Strength:
Hang snatch from above knee+snatch(complex) 2 reps at 60% 1RM, 2 reps at 70%, 3X2 at 75%
Accessory work, 3 sets:
Snatch grip shrug x10 @80%
Pendlay row x8-10 reps