Work

5 Rounds:
500m Row / 1200m Bike (maintain within 3s of each row)
21 AbMat Sit-ups
12 Burpees

Active Recovery:

Upper Body:
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute

Lower Body:
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute

CompTrain

On the 2:30 x 6 Sets:
3-Position Power Clean
Pausing Split Jerk (Drop Barbell)
Power Clean
Split Jerk

Set 1: 50% of 1RM Clean & Jerk
Set 2: 55% of 1RM Clean & Jerk
Set 3: 60% of 1RM Clean & Jerk
Sets 4-6: Build to a Heavy Complex