WARM-UP

3-5 minutes of bike erg.

Then 3 rounds, 5 reps each movement:
Deadlifts
Muscle clean from hips
Front squats
Tall clean
Shoulder press
Clean grip overhead squats

CLEAN & JERK

Power clean + clean,
Build up to a heavy set of (2+1) in 12-15 minutes.

Clean grip overheadsquats,
4 sets of 2 squats withs 8s descend and 8s ascend.
Use weight that is around 60% of overhead squat 1 rep max

ACCESSORY

3-5 Rounds for quality & minimum rest of:
8-12 Strict chin-ups
16 Altternating arm seated z-philly press with kettlebells
8+8 Bulgarian split squats
8+8 1-Arm kettlebell deadlifts
20 Deadbugs
10 Weighted hip extensions
:30s Hanging L-sit hold