@CFML
A: Hang Clean and Jerk (8×2+1)
Hold jerk receiving position for 2 sec.
B: RDL (Romanian Deadlift) (3×3)
105-115% of today’s best hang clean
C: 1 1/4 Front Squat (8×2)
start heavier than normal 60%+
105-115% of today’s best hang clean
75%+: 5+ singles (1:30-3:00 rest)
Drop 15%, 3×2 (small jumps if possible)
30 min: 12-16 sets total