400M  Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups
10 hollow body rock
5 negative pull-ups
10 banded face pulls
30 sec handstand hold (or accumulate 30 sec)

Clean & Jerk Technique

5 sets of the following

1 squat clean + 1 hang squat clean + 1 split jerk

Start the first set at something that's heavy but not maximal. Go up weight each set

"Ripcord"
For Time:

1000m row
10 Clean and Jerks
500m row
5 Clean and Jerks
250m Row
3 Clean and Jerks

RX: 155/105#
Scaled/masters: 135/85#
RX+ 205/135#