Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic Stretch

B warmup:

3 rounds

10 goblet squats increase Bell weight each round

150 m row

Workout warmup:

Back squat, Warm up to 50% then do:

Sets of:

9@60%

7@70%

5@80%

3@ 90%

3 min rest between sets

Workout:

10-9-8----3-2-1
Clean and jerks (135/95) RX+155/105, RX++185/125
150 m run after each set. 
 

Lift:

Your choice today

Skill:

5x10 pullups, tighten up your kip, relaxed shoulders on eccentric movement, and work on tempo. Each set should be unbroken.