1. Clean and Jerk
3x1 at 95%
2x2 at 80%
2. Back Squats
10 x 1, OTM across
3 x Max rep unbroken Thrusters 135, 95 - Rest 1 minute between sets
These must be unbroken, that means no pausing anywhere, it must be continuous motion. Once you start there is no pausing anywhere - not overhead, not on the rack, not at the bottom of the squat. If you pause even to catch your balance the set is over.
200-150-100-50m - rest :30 between sets
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