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

7x1
1 =
4 Hang Power Cleans
3 Front Squat
2 Push Jerk
Use a weight that ables you to complete unbroken
RPE 7
with running clock perform a set at 000,130,300,430,600,730, 900