Fitness
A. Power Clean + Push Jerk
5×2 TNG, R90-120s, Build each set

B. 4 rounds:
5 DB renegade rows, tough
7 Unbroken power cleans, tough
Rest 1 minute

Performance
A. Clean and Jerk:
Build to a heavy TNG 3 in 15 minutes

B. 4 rounds:
3 Strict chest-to-bar pull ups
5 Strict ring dips
7 Unbroken power cleans @ 50-60% of 1RM
Rest 1 minute