CNJ

1 power clean
1 front squat
1 split jerk
rest 90s X 5 sets
@ 65-70% of bes CNJ

Front Squat

12 min to build to 1 RM front squat

Sport

20-15-10-5 BBJO 24/20
9-7-5-3 squat snatch 155/105

Row Conditioning

500m row - moderate
rest 30s
400m row - moderate/fast
rest 30s
300m row - fast
rest 30s
200m row - faster
rest 30s
100m row - fastest

rest 4 , repeat
**use row or ski