Empty barbell primer
3 x 3 muscle clean

2 cleans & 1 jerk
1 @ 60% of max clean & jerk
1 @ 70%
1 @ 75%
2 @ 80%

Behind the neck push press
3 @ 60% of max push press
3 @ 65%
2 @ 70%
2 @ 70%

Back squat
4 @ 60% of max back squat
4 @ 70%
2 x 4 @ 75%
2 x 3 @ 80%

3 sets
prone external shoulder rotations x 10 reps
Incline bicep curl x 10 reps
single arm overhead tricep extension x 10 reps ew