CNJ Prep

3 sets with empty or light bar
1 muscle clean
1 power clean
2 front squats
2 push jerks
1 split jerk
rest 1 min

CNJ Complex

5 sets starting at 60%, building to a tough complex
1 hang clean + 2 cleans + 3 jerks(split or push)
rest as needed

1 and a 1/4 Front Squats

4 sets
4 reps @80% of best front squat
rest 3min between sets

Sport Practice 

4 min AMRAP
1-2-3-4-5....etc
DB thrusters 50/35
C2B

rest 2 mins

4min AMRAP
1-2-3-4-5... etc
DB snatch 50/35
T2B

Cardiac Output Work 

40 min of continuous cyclical work with HR between 130-150.

40 min Row
every 8min perform
15 KB swings 70/53
10 box jumps 30/24
5/3 Bar MU