1.) Why
30-20-10
Hang Power Clean 115/85
Front Rack Lunge 115/85lb
Push Press 115/85lb
*2.) Front Squat 3-3-3-3 @ approx 85%, rest no more than 3 minutes between sets
*3.) EMOM for 15 minutes 1 Split Jerk  @ approx 80% from Blocks
Note: if you have a 1rm Split Jerk number use approx 80% of that and if not use approx 80% of 1rm c&j
*4.) 5 Rounds
15 Kettle Bell Swings 2/1.5 pood
10 Alternating Leg Kettle Bell Pistol Squats 2/1.5 pood
*5.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds 
2 minute plank 
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds 
1 minute plank
note: don’t give in to your mind telling you to quit, hold your position.