A. Split press – 3×3 at up to about 70% of your max press. Your goal here is to work on stability in the split position.
It is also called the press in split (video).
B. Behind-the-neck split jerks – 5×2 @ up to 85%. Let technique dictate the load here. Your goal is a vertical dip and drive, pushing yourself down underneath the bar.
C. 3 rounds for time of:
10 deadlifts, 8 cleans, 6 front squats, 4 shoulders-to-overhead (135/95, or 65-70% of your max jerk, whichever is less)
Run 400 m.