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

7x every 2 min

start with 65% and built up to a challenging weight
touch and go, do not let go of the bar

1 deadlift
1 clean
1 hang clean
1 jerk