Cash in: 3x200m with 60 sec rest
Cash out: Back extensions with a weight on back: 3 sets x 10 reps pausing at the top.
Basic & Performance
snatch: 3, 2, 1, 1, 1, 1, 1. Go as heavy as you feel keeping good form.
Clean and jerk: 3+3, 2+2, 1+1 x 5 sets. (same as snatch)
THEN: (if time allows):
10 min amrap
10 thrusters
10 pull ups
10 burpees over the bar