A. Take 10min to practise Jerk footwork and Jerk technique drills

B. Every 2min for 20min (10 sets) of:

Clean & Jerk x 1.1
(Rest 10s between singles)
Suggested loading per set (by %)
60,65,70,75,80,85,85,90,90,90+

Every 8min for 32min (4 sets)
Complete the following as quickly as possible:
Row 500m
Run 400m
30 Push ups

For time
10000m roing

For time:
15 Shoulder to Overhead (50% of 1RM Jerk)
100 Double Unders
15 STOH
30 Wall Ball
15 STOH
40 Overhead Weighted Lunges (20/15kg plate)

AFAP (As Fast As Possible)
3 rounds for time of:
100 Air Squats
50 burpees
25 Clean & Jerks 30/20kg

5min EMOM
20sec Handstand hold + 10 Shoulder Taps

PartnerWOD

For time:
20x10m Wheelbarrow
100 KBS (24/16kg),
80 Deadlift (50/35kg),
60 Hang Power Clean,
40 STOH,
20 Thruster,
10x10m Wheelbarrow

Side plank with top leg lifted as long as possible - then - Front plank one leg lifted as long as possible - then - front plank second leg lifted as long as possible - then - second side plank top left lifted as long as possible.

no touching down between.
during front plank legs cannot be touching.

6 minutes

5 x 3min AMRAP

10 single arm DB snatches
5 burpee box jump overs
5 TTB

Rest 3min. Between sets

3 rounds for time of
50 Walking Lunges
20 Handstand Push Ups
150 Double Unders