Fitness
A. Every 3 minutes x 5 sets
Power Clean & Split jerk- 1.1.1, Increase each set

B. Back squat-
3×10-12, R90s

C. 6 sets:
20s AMRAP DB Thrusters, tough
40s rest

Performance
A. Every 3 minutes x 5 sets
Clean & Jerk- 1.1.1, Increase each set

B. Back squat-
3×12, @ 65%, R90s

C. 6 sets:
20s AMRAP Thrusters (75/45)
40s rest