500 m row or 400 m run
Grab a bar and your workout spot.
10 shoulder kips on rig
10 Romanian DL
10 Front squats
10 Strict presses
10 OH lunges
5 min working on Split Jerk foot placement, no bar then with bar.
10 min EMOM
1 P clean+2 split jerks, stay light and work on technique but work up to workout weight.
Split Jerks 95/65, RX+ 115/75 RX++135/95
5X Lateral bar jumps (50-45-40-35...5)
Bench Press, warm up to 75% then:
6x3 at 85% ish
Max set of RMU's in 5 min, rest 5 min and repeat.