WarmUp: 20-25min
2 rounds:
10+5x/side alternating DOWNWARD DOG TOE TAP + REVOLVED WIDE LEGGED STANDING FORWARD FOLD
6+6x/side alternating PLATE HALO SPLIT POSITION
8+8+8+8+8x BAND MONSTER WALK *for- & backwards + side step + squat

Barbell technique:
2x 3+3+3
SHOULDER PRESS +
PUSH PRESS +
POWER JERK

3x 5+5 *split both side
SPLIT JERK *from the toes without barbell

3x 3+3 *split both side
PRESSING SPLIT JERK

2x 3+3 *split both side
SPLIT JERK

2x 3+3+3
MUSCLE CLEAN +
FRONT SQUAT +
MUSCLE SQUAT CLEAN

2 x 3 TALL CLEAN
2 x 3 CLEAN from POWER POSITION

2x 3+3+3+4
HALTING CLEAN DEADLIFT +
CLEAN HIGH PULL from POWER POSITION +
CLEAN + SPLIT JERK *split both side 4=2+2

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TALL CLEAN + PAUSE SPLIT JERK *3 sec pause in the DIP bottom + SPLIT JERK *split both side 4=2+2
3-4x[2+4+4]@barbell - ~40%, jerk-% rest 2min

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CLEAN + PAUSE SPLIT JERK *3 sec pause in the DIP bottom + SPLIT JERK *split both side 2=1+1
2x2x[2+2+2]@barbell-50%,
1+2+1@55%,
1+2+1@60%,
1+1+1@65%,
1+2+1@65%,
1+1+1@70%,
1+2+1@70%, jerk-% rest 2min

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CLEAN + SPLIT JERK
1+1@75%, 1+1@80%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@80%, 1+1@85%, 1+1@70%, rest 2min

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SPLIT JERK *rack
1@up to the a heavy single of the day, jerk-% rest 2min