Warm-up
Row 1000m
with an empty barbell:
5 Split Jerks
5 Muscle Snatch
5 OHS
5 Snatch Balances
5 Drop Snatches
5 High Hang Squat Snatches
5 mid Hang Squat Snatches
5 Low Hang Squat Snatches
5 Split Jerks
OLY
20 minutes to work up to a heavy Squat Snatch
20 minutes to work up to a heavy Clean & Jerk
WOD
Run 400m
21 KB Swings (2/1.5)
21 T2b
Run 400m
15 KB Swings
15 T2b
Run 400m
9 KB Swings
9 T2b