-Warm up-


2 rounds


1 min bike

5 single arm press each side in a split jerk position

6 alternating jumping lunges


-Strength-


Warm up to 80% of you 1 RM clean and jerk


Then


Every :90 for 7 rounds 


1 power clean and jerk @ 80%


-WOD-


4 rounds


3 minute bike

2 minute row

60m Double Kb front rack carry


(Rest 2 minutes between rounds)