Warm-up

3x
3 Clean pulls
3 Hang muscle cleans
3 Front squats
3 Power cleans
3 Jerks
10 Jack knives

A) Clean & jerk complex

Build up to a heavy, but fast weight in a complex of: ”Clean pull + hang power clean + Power clean + 2 Jerks” in 8:00 minutes.
Then 4 sets @ 90% of the heaviest set. Lift every 2:00. "

B) Pause front squats

2 x 5 @ 68%
5 x 2 @ 73%

C) Bonus:

3-5 Rounds of:

6-12 Chin ups
10/10 Kettlebell Z-press
15 Jack knives
15 Banded glute bridges
15 Back extensions"