Warm up:
4 rounds
Min 1: bike erg
Min 2: 14 single arm alt kb swing
Min 3: (3) hang muscle snatch + overhead squat + hang squat snatch
min 4: load weight for next round

Strength:
Every 2 min for 10 min
1 snatch
1 overhead squat
1 hang snatch
1 overhead squat
1 snatch

Workout:
21 cal echo bike
21 power snatch
15 cal echo bike
15 power snatch
9 cal echo bike
9 power snatch
15 cal echo bike
15 power snatch
9 cal echo bike
9 power snatch

Warmup

Warm up split jerk

Split jerk 6x2 build medium to heavy 2

Workout: 5 rounds for time
Row 300
12 deadlift @225
12 handstand push-ups

Stretch

4.5 miles

PM:

5 mile run