Warm-up
Run a loop
20 hip extensions
10 L pull ups or strict pull-ups
5 clean and jerks with an empty barbell working on hitting extension and then pulling under the bar fast in both the squat clean and jerk.
Oly
Work up to a 1 RM
Clean and Jerk
(Squat Clean and Split Jerk)
WOD
1 Mile Run for Time
Accessory
3 Rounds Not for Time
10 Weighted Ring Dips
10 Weighted Hip Extensions