Stretch and Mobilise
300m row x 2 with 2 mins rest in between
Power/Squat Clean/ Jerk tekkers
Death by Clean n jerk @ 42.5kg/60kg
One the first minute perform one clean n jerk, on the second 2 on the third 3 and so on until the clock beats you.
Check out Miko Salo demonstrating how its done!!!