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
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spend 10 min to build up to work weight
Clean + Jerk
5 Rounds @77% of 1rm C+J
1 Hang Clean + 2 Front squats + 1 Jerk
- rest 2:30 min b/w