Warm Up
2 rounds
2:00 row (easy/moderate pace)
5+5 squat strech
:30 Wall Walk HOLD
10 GTOH with plate
10 Goblet Hold Thrusters with plate

then some front rack mobility and movement prep and start longer metcon

For time
1000/800m row
42 barbell thrusters 15/20kg
21 db snatch @15/22.5kg
750/600m row
30 barbell thrusters
15 db snatch
500/400m row
18 barbell thrusters
9 db snatch

Keep easy/moderate pace on row, no faster. Try to hit unbroken set on barbell and db.

time target 15-17 min, cap 20 min.

Weightlifting
Barbell Prep
3 times technique work @ light weights
3 clean pull + 2 squat clean + 1 jerk dips + 2 split jerk + 3 split jerk from behind neck

then start to climb workout weights

Part A
1 Clean Pull + 1 Clean + 1 Jerk Dip + 1 Jerk x 2 sets @70% of 1RM + 2 sets @75% of 1rm c&j

Part B
emom 10
1 Behind the neck Split Jerk
- Start around 55-60% 1RM Jerk and work up to a heavy single. finishing with 80-90% of 1rm split jerk range.

Accessory Work
3 sets
20 alt leg v.ps
40 russian twists
:45 Side Plank R/L
rest 1.5 min

Cool down
2-3 min light cardio
spend 10 minutes overall with foam roller and get body good recovered feeling.