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