A. Work up to 4 sets of the following complex at 80-85%: 1 rack jerk + 1 hang clean + 1 jerk
B. For time:
Row 500 m, then:
5 rounds of: 12 ring push-ups, 12 hang power cleans (95/65)
Finish with a 250 m row.
C. 3 rounds, not for time:
Max effort stir-the-pot
1 minute glute bridge (neutral spine, legs and torso in a straight line).