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

7x every 90s.
1 complex
1 =
4 Hang Power Cleans
3 Front Squat
2 Push Jerk
- all reps TNG
- start at 65%