Dynamic warmup (10 min)
Back Squat + Tuck Jump - work up to 5x3 @ 70% + 5 tuck jumps after each set.
Snatch Grip Deadlift - 3x2 @ 70%, 2x2 @ 80%, 5x2 @ 90% (of 1RM snatch)
Push Jerk - 1x5 @ 50%, 2x3, 60%, 2x3 @ 70%, 3x3 @ 80% (of 1RM Push Press)
BB Bench Press - work up to 3x3; moderate
Unweighted Dips - 3x10
KB Clean(16kg) + Row- 10 min EMOM. Complete 3 KB Cleans/arm; Row for remainder. Repeat Every Minute on the Minute.
Static stretch (10-20 min)