500m row
3x
10 banded dead bugs
10 Jumping Lunges
5 BB sots press behind the neck

2 rounds 5 reps each
- front squat
- good morning
- jerk drop (BB eye level, hells off and drop to power)
- Clean pull under
- Jerk dip + drive
- high hang clean
- Clean and push jerk

3 x
AMRAP 4 (zone 4)
4 min easy bike/ski/row (zone 2/3)
all AMRAPS @ 50/35kg

1.
8 KBS 24/16kg
8 deadlift

2.
20 DU's
4 hang power clean

3.
4 bar facing burbee
3 push jerks