Part 1. (20 minutes)

Clean & Jerk

(A) 1 Rep Max (15 minutes)  80% of last lift EMOTM 5 (5 minutes)
(I)  Work up to a heavy max, if your technique starts to break down, stop and fix issue
(B) Technique work on both movements

Part 2. (10 minutes)

21 – 15 – 9

Sumo Deadlift High Pull
Overhead Squat

(A) 95/65
(I)  65/55
(B) 55/35 or front squat at 65/55.

Part 3. (2 minutes)

Max effort  Pull-ups  

One set as many as you can.  Use bands if needed.