A) 12min to find a 1Rm Clean
OR 12min to Practice for beginners - Completing sets of 3-5 at lighter weight looking for consistency in position with things like elbows high, receiving the bar in the bottom of a squat in the finger tips or at least back of hand, ON the shoulders NOT chest etc.
Note: A CLEAN is where you end up in a squat, a POWER Clean you do not need to squat. If you are still unsure, look it up on YouTube.
B) 4x6 High Bar Back Squat - @70% of 1rm, at least the first 3-4 should be fast. Rest 90sec-2min between sets.
C) 4 Rounds each for time of:
300m Row
300m Shuttle Run (2x50m + 2x100m)
-Rest 2min between rounds or until you can get back on the rower.
D.) Stretch - Don't neglect it!
Below is 20 year-old Mélanie Bonnamant
(-48kg, France) CLEANING 87kg at the 2013 European Seniors. Notice how high the weight is lifted before pulling herself underneath it. Bonnamant missed the jerk but she still got credit for her successful 85kg lift which placed her in 7th.
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