Warm-up:

10:00 minutes of:
15/12 Calories bike erg
Then 3-5 reps each:
Clean pulls
Hang muscle cleans
Front squats
Cleans
Jerks

A) Clean and jerk

Primer:
Clean pull + Floating clean pull + Clean + 2 Jerks.
3-5 sets @ 45-55%.

Worksets:
Build up to a heavy, but fast weight in a complex of: ”Clean pull + Clean + 2 Jerks” in 8:00 minutes.
(8:00 minutes should be around 4 attempts)

Then 4 sets @ 80-85% of the heaviest set.
Lift every 2:00.

B) Front squats

2 x 5 @ 74%
5 x 2 @ 80%

C) Bonus:

3-5 Rounds of:

2-6 Weighted chin-ups
10/10 Kettlebell Z-press
15 Jack knives
15 Banded glute bridges
15 Back extensions"