A. 5 sets of the following complex at your working weight: 1 power clean + 1 clean + 1 jerk + 1 behind-the-neck split jerk. Aim for a weight that is 80%+ of your C&J max.
B. 7 rounds for time:
Row 300 m / 250 m (men/women)
20 Russian KB swings (moderately heavy weight).
C. 4 sets of max effort strict toes-to-bar.