Warm-up
Shoulder & thoracic mobility

3 DB Press
3 DB Push-press
3 DB Push-jerk
3 sets, progressive

Skill
3 Jerk dips; 3 sets

Push jerk
Build to heavy single

Strength
Front Squat
8@ 40%
6@ 60
4@ 70
2@ 80
1@ 85
1@ 90; 8 sets

ACCESSORY
Power clean
2@60%
2@65%
2@70%
2@75%; 2 sets

Clean Pull
5@85%
5@90%; 3sets

15 GHD extensions; 4 sets