5 min of ski erg @ 75% effort
then
85% effort, 3 minutes of
10 barbell good mornings
3 high box jumps

Primer 5 reps each
high hang high pull ( no feet)
high hang muscle clean ( no feet)
front squat
clean pull under ( no feet)
high hang clean ( no feet)
low hang clean ( no feet)
no feet clean

Clean 1x10 at 70% 1RM
Clean 1x5 at 75% 1RM
Clean 1x5 at 75% 1RM
- rest as needed
- technique first
- all cleans to squat if not otherwise stated