Warm-up
5 Front squat with pause; 2 sets
5 Split jerk with pause; 2 sets

3 Clean pull to knee
3 Clean pull to thigh
3 Clean pull
Clean + 2 Jerk
2 sets

Skill
2 Clean + 2 Jerk @ 60-70% 1RM
6 sets

Strength
10 Deadlift; add 5-10kg from last week

Accumulate 3 min hollow hold
As few sets as possible
Accessory

Back squat
8@Bar
6@30%
4@40%
6@50% x 3 sets
4@55% x 3 sets

Complete 4 broad jumps btw each set

15 GHD extensions; 4 sets