Warm-up:
3x
15/12 Calories ski
10 KBS
10 Goblet squat
10+10 1-Arm half kneeling shoulder press

A) Clean and jerk

3 x 3+1 @ 65% (3 Cleans + 1 jerk)
3 x 2+1 @ 68% (2 Cleans + 1 jerk)
3 x 1+1 @ 72% (Clean and jerk)

Bent over row, 4 x 15 - moderate

B) Front squats

5 @ 65%
5 @ 68%
3x5 @72%

C) Accessory:

3x
30 Weight supported flutter kicks
20 Alternating V-ups

Optional:
3 x 15 DB Bicep curls
3 x 15+15 1-Arm seated shoulder press