“””A:
3 set of:
Rack assisted squat x 6
Muscle cleans @20kg x 10

B:
EMOM 12 minutes , complete:
2 position Clean (High Hang, Mid thigh) x 1 reps (from each position) + Jerk @75% of 1RM C&J

C:
Every minute, on the minute, for 10 minutes:
Push Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

D:
16 minutes AMRAP of:
10 Pullups-Ups
Run 400M
10 Shoulder to overhead @60/40kg”