Warm-up:
200m run then 3rds of:
10 Nose to Wall Shoulder Taps
10 Shoulder Dislocates
10 OHS w/ PVC

Strength:
Every 2min x 10min
Jerk Dip + Pause Jerk + Jerk
(focus on technique and positioning, not load)

Oly:
1) Every 90sec x 15min (10sets)
Hang Power Clean + Power Clean + Jerk

2) 4 sets of
Clean Pull x 3 reps @100+% (not a high pull)