A) 8×1 Power Clean + 1 Hang Squat Clean + 1 Jerk; rest 60-90 sec.

B1) Close Grip Bench Press @31X1; 3×4-6; rest 30 sec

B2) Pendlay Rows @31X1; 3×4-6; rest 1-2 min

C) 1K Time Trial (TT) row