Barbell complex.

6 rounds, every 3 min (total 18 min)

1) 6 pwr clean + 6 jerk - 60 % of c&j 1rm
2) 5 pwr clean + 5 jerk - 65 %
3) 4 pwr clean + 4 jerk - 70 %
4) 3 pwr clean + 3 jerk - 75 %
5) 2 pwr clean + 2 jerk - 80 %
6) 1 pwr clean + 1 jerk - 85 %

These are touch & go reps. If you are a beginner don't stress about the kilos or hitting these tng. Focus on practising the movement.