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

2 rounds 3 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

EMOM 11 mins
1 Power Clean
1 Hang Squat Clean
1 STOH
- start at 60% of 1rm C+J
- built up to heavy complex trough out the rounds