Basic
Four sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Dumbbell Reverse Lunges x 10 reps each leg @ 2011
Hollow Rocks or Hold x 30 seconds

Three rounds for time of:
10 Pull-Ups
20 Kettlebell Swings
200 Meter Run

Performance
Six sets of:
Split Jerk
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
Increase weight each time
Rest 2 minutes between sets

THEN:
Three rounds for time of:
20 Pull-Ups
40 Kettlebell Swings (24/16 kg)