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

Barbell Cycling

EMOM 10 mins
5 TNG Clean and Jerks
*Reps all unbroken
- Choose weight accordingly, but still above 50% of 1 rm