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

Clean & Jerk
8 x every 90s.
1 rep
- start at 80% and built up trough out the sets
- no fails
- heavy focus on having the best form you can on every rep