1.) Bar Complex: Clean & Jerk
Work up to a heavy complex of:
- Power Clean
- Hang Squat Clean
- Push Jerk
- Split Jerk
Result: 155, 165, 175, 185
I’m pleased with the 185 peak for this. I could really feel my power suffer since I haven’t trained oly lifts in so long. The front squat part felt okay, but the pull didn’t.
10 minute AMRAP
- Overhead Squats 
- Box Jump Overs [20″]
Start with 2 reps each and increase the reps by 2 every round (2, 4, 6, 8…)
Result: Completed the round of 12 reps + 3 reps OHS on the next round.
After time expired I continued to pound out the full 14 reps of the round I started before the buzzer unbroken.
I was gassed on this big time. I did all the OHS unbroken which I was pleased with. My shoulders were really fatigued after the heavy overhead work. The box jump overs really got my heart going and I had to take lots of breaks after those (tunnel vision).