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

EMOM

0-4 mins - 2 squat Clean + 2 push Jerk
2 min Rest
6-10 mins- 1 power clean + 2 squat Clean + 2 push Jerk
2 min rest
12-16 mins 1 power clean + 3 squat Clean + 2 push Jerk + Split jerk
Weight increases each change of complex