A) CleanJerk (THIS IS NOT A CLEAN AND JERK): 70/3*3 sets. Rest 2 min. Think Clean directly into Split Jerk with no pause. Like a thruster but into a split jerk.
B) Pause FS: 4 sets of 2 @ 70%, 3 sec pause in the bottom, rest 2 min
5k row @ 80% intensity