Strength/Skill

Hang power clean + front squat + jerk

6 x 1 + 2 + 1 @ 70% or build to a moderate load and stay there for remainder of sets

 - find a line on the floor and try to stay in the same spot

 - focus on extension through feet and shoulders

Work

21 - 15 - 9

Thrusters @ 65/95

Pull-ups/ring rows

Box jump overs @ 20/24

 - scale workload so sets are near unbroken

 - use plates instead of boxes for variability in heights

 - aim for under 8 minutes