C & J complex #1 (5 reps per movement)
Romanian deadlift
Hang muscle clean
Strict press
Back squat
Behind the neck strict press
Front squat
Behind the neck push press
Back squat w/ 2 sec pause
Front squat w/ 2 sec pause @ bottom
20 cal Assault bike, row or 200m jog before the next complex

C & J complex #2 (5 reps per movement)
Clean deadlift
Hang power clean
Behind the neck push press
Hang power clean into a front squat (pause at receiving position before squatting down)
Behind the neck push jerk
Clean pull under
20 cal Assault bike, row or 200m jog before the next complex

C & J complex #3 (5 reps per movement)
Slow pull muscle clean + strict press
Slow pull power clean + push press
Clean pull under + split jerk (1 with each foot in front)
20 cal Assault bike, row or 200m jog before the next complex