Jump Rope Warm-up 5-10 min

Bench 12/70%  10/73%  2×8/75%

Parallette Push-up 4×10

Ring Dip 4×10/

Push-up 4×10/

GH Sit-up 4×10/

Snatch 2/50% 2/60% 2/70% 1/75% 1/80% 4×1/85%
Clean & Jerk 2/50% 2/60% 2/70% 1/75% 4×1/85%
Squat 2/60% 2/70% 2/80% 2×3/85%

30 Back Squat @ Body Weight
Row 1000m