A. Work up to a moderately heavy weight in the following complex, then do 4 sets at that weight: rack jerk + hang clean + jerk.
B. 10 minute AMRAP of:
4 pistols/side (substitute weighted lunges with 2 KBs or DBs)
8 ring dips (substitute assisted dips or ring push-ups or bench dips)
12 heavy Russian KB swings.
C. Side plank rotations – 3 x 5-10 reps per side. Increase reps or sets from last week.