Warm up 10:00

Then: Olympic Complex

6x DL

Clean

F Squat

Jerk

OHS

Snatch

2 rounds @ 65- 95?#

Then:

IWT

10x Clean & Jerk 70% 1RM + 500m row, 2:00rest,

then

10x Front Squat 70% 1 RM + 60sec all out Airdyne 2:00rest, 4 rounds

then

8x Pull up + 8x Dip+ 8x Sit up+8x Push Up + 8x KB Swing four rounds, 1 min rest between rounds.