A1)Back Squat 3x2-3 @ 31X1, rest 90s A2) Single Arm Dumbell Torso Row 3x6-8, rest 30s between arms, rest 90s before back squat. B) Rack Pulls Above Knee 3x2-3 @ 31X1, rest 3-5 minutes between attempts - make these explosive - i'd prefer straps with your clean grip rather than switch grip. C) Hanging L-sit 4x20-30s, rest 45s D) Jerk Complex 4 Rounds 2 Push Press in Split 2 Split Jerk Balance rest 2-3 minutes between  Most of these touches should be heavy but technical E) Every 2 Minutes for 12 Minutes Pause Jerk + Jerk (1+1)   Pause Jerk Dictates a 2 second pause in the bottom of the dip. Most of these touches should be heavy but technical

A1)  Clean Grip Muscle High Pull 3 x 9-12 @ 31X2, rest 60s  A2) Dumbell Pull Over 3 x 9-12 @ 3201, rest 60s B1) Close Grip Bench Press 3 x 4-8 @ 31X1, rest 30s B2) Front Rack Step Up 3x 12-16, rest 30s controlled pace B3) Bodyweight V-up 3x 30s, @ 20X1 - rest 30s C) Clean Lift offs Every 2 minutes for 12 minutes  Clean Lift Off x 3 @ 31x2  D) Clean Off Blocks Every 2 minutes for 12 minutes 1.1.1 Clean off Blocks - 3 second pause in the bottom of the clean - rest 10s between cleans

A1) Dumbbell Strict Press 3x9-12 @ 30X2, rest 90s A2) Front Rack Reverse Lunges 3x12-16, controlled, rest 90s B1) Pendlay Row 3x4-8 @ 20X2, rest 60s B2) Side Plank 3x45-75s, rest 30 between sides, rest 60 before next Pendlay row C) Snatch Lift Off Every 2 Minutes for 12 minutes  3 Snatch Lift Offs to above the knee @31x2 D) Snatch Off Blocks Every 2 minutes for 12 minutes  1.1 Snatch from above the knee off blocks, 3 second pause in the bottom. 10 seconds between reps