500m row
1x 5 of each movement
high hang high pull
high hang muscle clean
no feet clean pull under
no feet high hang clean
press in split
dip&drive
clean & jerk

Clean + jerk

Part A)

10 x every 30s

squat clean & split jerk
start at 75% of 1 rm, build up to daily max trough out the reps

rest 2 min

part B)

EMOM 5

use last weight from part A)

2x 1 squat clean + 1 split jerk