Front squat
4R
3 reps
-5 s pause on 1st rep
-2 s pause on 2nd rep
-No pause on last rep
Then
Clean and jerk warm up to as heavy as possible
1-1-1-1-1
2 rounds
-50 double unders
-40 wallballs (20/14)
-3 power clean and jerks (225/155)