STRENGTH:
Snatch
60% x 3
70% x 2
75% x 2
80% x 1
85% x 1
then 1 heavy single
Clean & Jerk
60% x 3
70% x 2
75% x 2
80% x 1
85% x 1
then 1 heavy single
Front Squat
Work to a heavy single
WOD:
Run/Row
400 meter run x 3
1:1 Rest
OR
500 meter row x 3
1:1 Rest