2x
10S. Hollow Sliders on bench. Can be done on a rower as well
7 Lat pull down
10 Jumping Lunges
20s. HS hold

2 rounds 4 reps each
- front squat
- press
- muscle clean
- jerk drop (BB eye level, heels off and drop to power)
- Clean segm. pull and under
(stop at the start, knee & hip, then in to squat)
- Jerk dip + drive
- high hang clean
- Clean and push jerk

Built up to 85-92%% of 1RM

Clean pull + hang squat clean + push jerk

mark 3 of your heaviest technically good lifts