part 1:
A. Halting Clean Dead Lift @ 1123; 3 x 3; rest 2min
(add weight from last week)

B. Clean and Jerk; 68% - 1 x 4; 73% - 1 x 4; 78% - 1 x 4; rest 1 min
(first 12 reps on the minute; if all successful, take up singles gradually AHAP for day off the clock; keep taking up clean or jerk if one fails well before the other)

C. Clean Pulls; 3 sets x 5 reps; rest 2 min
(add weights from last week)

D. Front Squat @ 10X0 - 85%; 5 sets x 2 reps; rest 2 min

part 2:
Run an easy pace for 10 min - Z1/2

Courtesy of OPT