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 @ 85-90% of the heaviest set. 

Lift every 2:00.

B) Front squats
2 x 5 @ 77%
5 x 2 @ 83%

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