CNJ Prep

3 sets with empty or light bar
2 muscle cleans
2 power clean
2 push jerks

rest 1 min

CNJ Complex 

4 sets
power clean + 2 push jerks
start at 65% of best CNJ and build

1 and a 1/4 Front Squat

3 sets
6 reps @ 65% of best front squat rest 3min between sets

Sport Practice 

4 RFT
5 thrusters @115/75
10 BFB
15 pull ups

Cardiac Output Work

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

30 min Row
every 6min perform
8 DB deadlifts @50/35
6 DB front squats
4 DB push press