Warm-up: 5 min easy row + 5 min easy Assault bike + C&J warm-up

A: 3-5 sets: 1 x Power clean + 1 x Split jerk
Keep weights moderate and be fast

B: For time 12-9-6:
Kb swing 32kg/24kg
wb 20/16 lbs
Box jump

Short last workout before rest, be fast

Cool-down: Easy row for 10 min + 10 min mobility