Warmup:
500 m row or 400 m run
Mobility:
CS/Dynamic stretch
B warmup:
Grab a bar and your workout spot.
10 shoulder kips on rig
10 Romanian DL
10 Front squats
10 Strict presses
10 OH lunges
5 min working on Split Jerk foot placement, no bar then with bar.
Workout warmup:
10 min EMOM
1 P clean+2 split jerks, stay light and work on technique but work up to workout weight.
Workout:
10-9-8-----3-2-1
Split Jerks 95/65, RX+ 115/75 RX++135/95
5X Lateral bar jumps (50-45-40-35...5)
Lift:
Bench Press, warm up to 75% then:
6x3 at 85% ish
Skill:
Max set of RMU's in 5 min, rest 5 min and repeat.