strength

Jerk
Novice A: 5*3 Jerk balance
B: 5*3 Behind neck split jerk
Advanced A: 5*3 split jerk RIR 2 by last set
B: 3*3 Jerk drive@100% or T1RM

workout

4-5 rounds
50m farmers carry
2 min medium pace row
30 sec max effort row
90sec rest