BuddBells.com

Warm-up: 3 rounds
100 jump rope
10 heavy dead lift
10 dive bomber push ups
10 heavy swings
100 jump rope
SKILL

Skill: jerk practice

Workout: 1 round
500 m row
50 pull-up (TRX row or jumping pull-up as scale)
50 clean jerk (25 each side with heavy swing weight)
50 snatch (25 each side)
500 m row
50 walking push-up (TRX walking push-up to scale UP!)
50 windshield wipers (25 each side) (hold weight to scale up)
50 figure 8 to hold (25 each side)