Prep
Row 500m 
Upper back openers 
Bottom squat position 1 min 
Leg swings 


Strength 
In 10 min find a 1RM Snatch 
In 10 Min Find a 1RM Clean and jerk 

Conditioning 
Fight gone bad style; 
2 Rounds;
Row for calories 
Pistols 
Double unders 
Sit ups 
Rest  


Recovery 
Shoulder stretches with band