A: Core prep
3x
20 Heel overs
30 flutter kicks
1 min plank
B: On the 2 mins x 4
2 Power clean + 2 jerks 4 x sets start at 50% work up to 70% On the 2 mins x 4
1 Power clean + 1 full clean + 2 jerks 4 sets from 70% - 80% On the 2 mins x 4
1 clean and jerk
80%-95% range