A. Split jerk from rack + hang clean + split jerk: Do 3 sets of that combination at your working weight.
B. Pause front squats – 5×3 (increase weight 5-10 lbs from last week).
C. 10 minute AMRAP of:
3 DB snatches per side (these should be heavy) (Rx would be 50/70#)
9 jump split lunges per side
6 hand release push-ups.
Compare to Feb 15 2014 (slightly modified).