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Warm-up:

Run 600m
10 Toes to Bar
Run 400m
Syncro: Power Clean & Split Jerk

Mobility:

Voodoo Something

Lift of the Day:

Power Clean & Split Jerk
15 Minutes

Skills & Technique: (Click below for links to more info)

Wod:

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21 Alternating Foot Split Jerks 115/75 lbs
9 Toes to Bar
Run 200m
15 Alternating Foot Split Jerks 115/75 lbs
15 Toes to Bar
Run 200m
9 Alternating Foot Split Jerks 115/75 lbs
21 Toes to Bar
Run 200m

For time.
Training Time: 10 - 12 Minutes

Auxiliary Work:

5x20 Push-up
Immediately followed by max pull-ups