A. Power clean TnG cluster 3. 3. 3; rest 10sec/rest 3mins x 3

B. Split jerk from blocks 1. 1. 1 65% of 1rm – emom – 6-8mins

C. emom – Power clean and SJ TnG from the PC straight to SJ 2-3 65% of 1rm CL & J – 6-8mins

+

Row 500m @2k PR pace
rest 3mins x 6 all rows same pace

Notes:
– build per set on PC
– Tech work on SJ
– focus on going straight to the jerk from PC on C
– if the row is to fast to sustain the same pace back it off a bit
– all rows should be the same pace focus on recovery btw rows