AM:
warm:
3x10 squat
2x10 bulgarian split squat
3x10 front squat @ bar
W2H front squat
5x@ 60, 80, 100kg
5x3 paused tempo front squat @ 100, 105, 110, 115, 115kg
2x10 GHR
2x10 T bar row
PM:
Warm: 5min air bike
dynamic flor work
W2H clean and jerk
1x C&J EMOM/12min
1x@ 80, 90, 95, 100, 105, 110, 115, 120(miss jerk), 120 (miss jerk) 115kg
5x1 power clean and jerk @ 100kg
then
15min AMRAP
15x chest to bar + toes to bar
15x box jumps @ 36"
15x dead lift @ 85kg