145 min

1.WL
A. Clean pull + Clean pull under – 3 to 5 x 1+2 @ build up, Go every 75 to 90-seconds
- 25 30 35

B. Clean and jerk – 12 to 15 total sets
Segment clean + Clean + Jerk – 1+1+1 @ 70+%, go every 90-seconds to 2-minutes
- 50 50 52.5 52.5 55 55

C. Once the weight gets too heavy for the complex move to:
Clean + jerk – 1+1 @ continue to build up, go every 60 to 90-seconds
- 57.5 60 62.5 62.5 65 65 65

2.BMU
- 5 x 3

3.Conditioning
4 sets of intervals (A1 – A2 – A3 – A4)
A1. 8-minute AMRAP
16/12 (cal) row
64 Double-unders > 40
2 rope climb
Reps: 3 rounds

Rest 3-minutes before A2

A2. 7-minute AMRAP
7 Bar-facing burpees
7 Power clean and jerk @ 52.5/35kg > 30
7m OH walking lunges @ 52.5/35kg > 30
Reps: 3 rounds + 14 reps

Rest 3-minutes before A3

A3. 6-minute AMRAP
12/9 (cal) row
6 Bar muscle-ups > CTB
30 Double-unders
Reps: 3 rounds + 1 cal row

Rest 3-minutes before A4

A4. not done