Front squat 75% x 3 x 5
Clean pull 100% x 3, 103% x 2, 105% x 1
rack jerk (behind the neck) up to heavy single (not 1RM)
Then:
3 sets of front and lateral planks for max time
then:
3 rounds for time:
10 burpees
10 sandbag cleans @ 50% body weight
300m row
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