5 sets of 5 Push Jerks with 80% of your one rep max.
Workout
Complete 1 round of the following as fast as you can:
1. Sumo deadlift high pull 21 Reps with 20 Kgs / 45 lbs
2. Jerk 21 Reps with 20 Kgs / 45 lbs
3. Sumo deadlift high pull 18 Reps with 20 Kgs / 45 lbs
4. Jerk 18 Reps with 20 Kgs / 45 lbs
5. Sumo deadlift high pull 15 Reps with 20 Kgs / 45 lbs
6. Jerk 15 Reps with 20 Kgs / 45 lbs
7. Sumo deadlift high pull 12 Reps with 20 Kgs / 45 lbs
8. Jerk 12 Reps with 20 Kgs / 45 lbs
9. Sumo deadlift high pull 9 Reps with 20 Kgs / 45 lbs
10. Jerk 9 Reps with 20 Kgs / 45 lbs
11. Sumo deadlift high pull 6 Reps with 20 Kgs / 45 lbs
12. Jerk 6 Reps with 20 Kgs / 45 lbs
13. Sumo deadlift high pull 3 Reps with 20 Kgs / 45 lbs
14. Jerk 3 Reps with 20 Kgs / 45 lbs

Strength

Back Squat:
1x10 @ 60%
1x8 @ 70%
1x6 @ 75%
1x4 @ 80%

Front Squat:
1x5 @ 60%
1x5 @ 70%
1x5 @ 70%
1x5 @ 70%

Conditioning

5 DB Clean and Jerks (R)
5 DB Clean and Jerks (L)
10 Pistols

20 minute AMRAP

Metcon:

4 Rnds: 5 Hang Cleans (195lbs), 30 DUs, 5 DL (315lbs), 30 DUs, 5 Bench Press (205lbs), 30 DUs

Time - 26:30

Snatch to 175#, then started missing

C&J to 225, dropped to 185 for doubles

Warm up Squats
5x5 - 14 reps at 275, 11 @ 225

5x5 Press @ 135

OHS 45# to SOTS press - tinkered around here

8 sled pushes down and back

2 plate sprints for 5, 4 plate walks for 3

Warm up
- Run 5 min

4 rounds of:
- .15 s Jumping Jacks
- .15 s Squats
- .15 s mountain climbers
- .15 s Jumping squats

10 minutes of:
6 Bent over barbell rows 40 kg even minutes
3 squat cleans 40 kg odd minutes

Skill dev: Snatch

Cool Down + stretch

Warmup:
30 air squats
20 roll outs
30 oh squats

5 rounds of:
10 push ups
15 sit ups
5 pull ups

Row 4 min
30/30 - 5 times

15 mins warm up
12 x 1 min @ 90% , 1 min relax
15 mins cool down

http://www.endomondo.com/workouts/270789072/6919328

Long Run

http://www.endomondo.com/workouts/269619872/6919328

1 km warm up
4 x 5 mins @ 90% uphill
Same time downhill relax
1 km cool down