500m slow row then
2 rounds 5 reps each
- front squat
- shoulder press
- high hang muscle clean
- Jerk dip + drive
- high hang power Clean
- push jerk
- 5 tng power clean & push jerk

5x Every 2min
5 rep Hurdles hops

4x every 90s.
3x Push Jerk in Split 45/30kg

8x Every 2 min
Clean pull + Power clean + Jerk
1+1+1
start at 70%
built to 85%