A) Power Clean:

• 8×3 @ 75-85% of best triple

B) Jerk:

• 5×3 @ 60-70% with 3 sec pause in split

C) Cardio + Structural Balance:

• 50m One-Arm FC w/ DB (50#)
• 30 sec FLR
• 50m One-Arm Waiter Carry w/ DB (50#)
• 30 sec FLR
• x 5 Rounds ~20 min