Warm-up:
Belly breathing, distracted breathing
3 rounds:
A) 10 lunge steps (perfectly vertical shin at all times)
B) One-arm Split Snatch 5 each arm, (5 left, then 5 right)
Strength:
1) BS: 5x3@80%of 5RM
Conditioning:
3) 4 rounds for time:
Run 400m
15 Toe-to-bar
1 Clean + 3 Jerks@80% of 3RM Jerk