500m row
3x
10 banded dead bugs
10 Jumping Lunges
5 BB sots press behind the neck

2 rounds 5 reps each
- front squat
- good morning
- jerk drop (BB eye level, hells off and drop to power)
- Clean pull under
- Jerk dip + drive
- high hang clean
- Clean and push jerk

Barbell Cycling

5x1
1= 5 Deadlift + 3 Hang Power Clean + 1 push Jerk
Increase weight each set
with running clock hit working set on: 000,300,600,900,1200
*Start @50% of 1rm push Jerk