Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

With empty bar

3 rounds of:

10 front squats

10 strict presses

10 bent over rows

Workout warmup:

10 min Emom of:

1 high hang clean+1 hang clean+1 power clean from ground. Work up to heavier then workout weight.

Workout:

1000/800 m row buy in then:

4 rounds of:

12 Power cleans 135/95 RX+155/105

9 Bar over burpees, lateral. 

6 HSPU

500/400 m row cash out

Lift:

Snatch, 1 hang power+1 hang squat snatch+ 1 squat snatch from ground

7 rounds on the 2 min. Add weight as you can.

Skill:

Max TTB in 2 min.

rest 5 min then:

Max dips in 2 min