A.
Every 2:30, for 10 minutes (4 sets):
Jerk in Split Jerk Position x 4 reps
Build over the course of the 4 sets.
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Jerk Grip Overhead Squat x 4 reps
(Primary goal here is mobility work. If mobility is an issue, stay really light & go as low as you can. If mobility is not an issue, build over the course of the 3 sets)
B.
In 25 minutes, build to a 1-RM in this complex: Clean + 2 Front Squats + Jerk
C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 4 reps
*Sets 1-2 = @ 95% of 4RM weight
*Sets 3-5 = @ 90% of 4RM weight
D.
Two sets of:
Banded March
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x 3 minutes
Rest 90 seconds
E.
Three sets of:
Single-Arm DB Row x 8 reps
Weighted Plank x 60 seconds
Rest 60 seconds