Buy In: 12 reps- goblet squat, toes to bar, reverse lunges, kb or db thrusters.
Complex (progressive loading- plan to start with an unloaded barbell and work up from there)-
hang clean> 2 front squats> 1 jerk
Complete 5 working sets as heavy as possible. You don't count your warmup weights. You count the 5 heaviest sets. Rest as needed between sets.
Finisher: In 3 minutes complete as many reps as possible of Squat Clean and Jerk@105/165
Post pertintent information to comments- Take it away Poole...