Push jerk & split jerk - from the rack (2 + 2)
1 set @ 60% of max clean & jerk
1 set @ 65%
2 sets @ 70%
1 set @ 75%

Front squat
2 @ 60% of max front squat
2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90%
1 @ 95%

Segment clean deadlift
(Pause 1 inch off the ground, at the knee & at the mid-thigh)
4 x 3 @ 90% of max clean

Optional accessories
3 giant sets:
15 GHD hip extensions
15 KB swings
1 min plank hold