A. Work up in weight, then do 5 sets at 80-85%: 1 clean and jerk.
B. 3×3 jerk dips @ 105% of your max jerk. Aim for a straight bar path and aggressive drive.
C. For time:
Run 400 m, then:
4 rounds of: 10 overhead walking lunges with a plate (25/45) + 5 laps suitcase (1-arm farmer’s carry) carry with one heavy DB or KB.
Then run a final 400 m.