500m row
2x 5 of each movement
high hang high pull
high hang muscle clean
no feet clean pull under
no feet high hang clean
clean
spend 6 min building up to work weight

Clean
Set 1 70% x 3
Set 2 80% x 3
Set 3 90% x 3+
- tng
- on last set aim to get 5 reps
- % are a guide line, listen to your body when picking up weights.