Front squat + pause front squat x 4 @ 85-90 %
Pause 2 sec at bottom

4 x (2+1) @ 70-80%
Clean pull smooth and high, clean fast when going under
Rest 90s

Jerk balance 4x3 @ 60-70%
Small dip, focus on going under

35' AMRAP w. partner
2000m airbike
100 cal row
50 KB snatch @24/16kg
25 pull up
10 syncro burpee

Alternating lunges 2 sets of heavy 4
Non-alternating lunges 2 sets of 16 reps (8+8)

3 sets:
10 Push-ups
- Rest as needed

— then —

3 sets:
10 Scapula Push-ups
- Rest 1min btw sets

4 sets:
8 Arnold Presses
- By feel. All sets w/ same weight
- Rest as needed

6 sets:
5 Split Jerks
- Go by feel, focus on technic!
- Rest as needed btw sets

15-20min
Jerk Practice
- Foot movement
- Balance & Positions

For Time (each)
A,
21-15-9
-cal Row
-WB

Rest 2:00

B,
21-15-9
-cal Bike
-WB Sit Up with throw

Rest 2:00

C,
21-15-9
-cal Ski or Row
-Dual KB DL @2x24/16

TC: 34 mins
Goal: sub 10 mins (each)