Warm-up:

200m Run then 3rds of:

2 Front Squat

3 Tall Clean

4 Strict Press

5 Overhead Squat

Strength:

Every 90sec x 6 sets 1 Front Squat + 1 Jerk @80-85% of 1RM Clean & Jerk

Workout of the Day:

From 0:00-3:00 2rds 8 Overhead Squats 8 Chest to Bar Pull-ups

From 3:00-6:00 2rds 9 Overhead Squats 9 Chest to Bar Pull-ups

From 6:00-9:00 2rds 10 Overhead Squats 10 Chest to Bar Pull-ups

Rest 1min then @10:00 5min to establish a heavy Snatch

Or if anyone has mobility issues with OHS-

From 0:00-3:00 2rds 8 Front Squats 8 Chest to Bar Pull-ups

From 3:00-6:00 2rds 9 Front Squats 9 Chest to Bar Pull-ups

From 6:00-9:00 2rds 10 Front Squats 10 Chest to Bar Pull-ups

Rest 1min then @10:00 5min to establish a heavy Clean