WARMUP

2-3 Rounds
5 R/L Single Arm DB Row
10 Alt Birddogs
10 Alt Psoas March
10 R/L Side Plank Bends 

PART 1

3 Min EMOM
1 Jerk Dip + 1 Pause Jerk + 1 Split Jerk

3 Min EMOM
1 Clean Deadlift + 1 Clean 

Take 10-12 Min To Build To Heavy 
Clean And Jerk 


PART 2 

5 Rounds 
6/4 Bar Muscle Ups 
3 Jerks 225/155

-Modify 
-80-85% of Part 1