Option 1: CrossFit.com
Clean and Jerk 1-1-1-1-1-1-1 reps
Option 2: Force 5
Part A:
Find max snatch in 20 minutes
Part b:
3 rounds cap 15 minutes
8 split snatch 115-75
7 bar muscle up
400m run
Part A: clean & Jerk technique or 3-3-3
Part B: MAX rounds in 15 mins
5 clean &Jerk 185/130 B:155/105 C=mod
10 pull ups