A: Push Press
All sets based off your 1 RM clean and Jerk
1x10 at 50%
1x8 at 55%
1x6 at 60%
2x5 at 62.5%
B: Push Jerks
1 x 5 at 65%
3x5 at 70%
C: Front Squats
Based off your 1 RM clean and jerk
1x5 at 60%
1x5 at 65%
3x5 at 70%
D: Bicep curls 4 x 12 per side
E: Flat bench pull overs - 4x15