Mobilize, then:
A.
Five sets of:
Unsupported Seated Shoulder Press x 5 reps @ 2111
(sit on a bench without back support, and overhead press as much as you can for 5 reps)
Rest 2-3 minutes
B.
Barbell Warm-Up/Prep
5 Clean Grip Deadlifts
5 Muscle Cleans
5 Front Squats
5 Hang Power Cleans
5 Hang Squat Cleans
5 Push Presses
5 Split Jerks
(unweighted barbell)
and then …
Three sets of:
Tall Cleans + Split Jerk x 3 reps
Rest as needed
(keep this very light and work on mechanics)
Followed by…
Every 2 minutes, for 12 minutes, complete:
Power Clean + Mid-Thigh Clean + Jerk
Build to a heavy in this complex.
C.
For time:
15 Dumbbell Thrusters (50/35 lbs)
15 Chest-to-Bar Pull-Ups
80 Double Unders
12 Dumbbell Thrusters (50/35 lbs)
12 Chest-to-Bar Pull-Ups
80 Double Unders
9 Dumbbell Thrusters (50/35 lbs)
9 Chest-to-Bar Pull-Ups