Warm Up
2 sets
8-10/side Half Kneeling Thoracic Rotation with Lift Offs
10 Prone PVC Lift Offs w/ 2 sec hold, snatch grip
5/side 90/90 Hip Switch
+
Clean&Jerk Warm Up
2x through with empty bar

Weightlifting
3-4x1 power clean + 1 push jerk + 1 squat clean + 1 split jerk @35-65%
3-4x1 power clean + 1 squat clean + split jerk @70-80%
rest 1.5-2 min bwn sets

Metcon

21-15-9 reps for time
Deadlifts @50% of 1rm
Handstand Push ups/Z-press