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. 8 minute AMRAP of:
10 hang cleans (full squat) (95/65)
12 push-ups.