A. Clean and jerk – Do 1 C&J every minute on the minute for 10 minutes. Weight should be 83-85%, but let technique be the final judge. If things aren’t clicking, stay at a weight that allows you to keep good form.
B. For time:
8 laps shuttle run
6 rounds of: 8 DB push presses (heavy, but still get a good lockout at the top) + 16 Russian KB swings (heavy)
Then: 16 laps shuttle run.
Here’s a little movement challenge from Agatsu for you to try, if you’re comfortable with your shoulder rolls. Try it first without a weight, and then use a light weight. Speaking from my own wobbly experience this afternoon, having a spotter wouldn’t be a bad idea.