15 minute warm-up
A) Jerk: 2 reps x 7 sets as heavy as your form will allow you to go.
Rest 60-120 sec between sets depending on how much effort was exerted
B1) Plank reach: 30 sec x 4 sets
60 sec rest
B2) straight leg dead lift: 7 reps each leg x 3 sets, Always start with your week leg on the ground then match it with your strong leg. Make sure you do more weight than last time or if you are not comfortable with that add reps.
8 minute AMRAP of:
2 x wall walks
4 x power clean rx= 75% BW, Light=50% BW, ADV.=100% Bw
8 x Bar over burpee