1. split jerk 5 sets of 1 at a weight where you can keep form good.
2. bench press 3 sets of 6
3. 21 kb swings 70/55 lbs
21 dips
rest 60 sec
15 swings 80/ 55 lbs
15 dips
rest 60 sec
9 swings 100/70 lbs
9 dips
4. 4 rnds for time
10 db thrusters 70/45s
run 200 meters
5. row 500m rest 90 sec, row 400m rest 90 sec, row 300m rest 90 sec, row 200m rest 90 sec, row 100m
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