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Clean and jerk 2×3 @ 85%

Then 5×1 @ 87%

 

Push press 7×3 @ 75%

Front squat

6×3@ 88%

Wod

500m row

10 power  cleans 185/115#

400m row

8 power cleans

300m row

6 power cleans

200m row

4 power cleans

100m row

2 power cleans

300m row

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Power Clean

Emom 12

3 @ 65%

WOD

ascending ladder

1 back rack lunge 135/95#

1 box jump over 24/20

1 sprint (length of gym)

2 back rack lunges

2 box jump overs

2 shuttle sprints (length of gym)

And so on( going up by 1 each round for 12 min getting as far as possible)