1.) High hang Muscle clean + front squat + jerk w/ 2.sec pause @ dip,catch,recovery 4x3+3+3
2.) Throwers clean 4-6× 3
3.) 6 rounds:
A.1) Push press x3
A.2) Board jump x4
4.) 4 rounds:
B.1) Bent over barbell row x 8
B.2) Db lateral rise x 8