A.
8 sets:
split jerk
Sets 1-2 = 2 reps @ 65-70% of 1RM
Sets 3-4 = 2 reps @ 70-75%
Sets 5-6 = 1 rep @ 75-80%
Sets 7-8 = 1 rep @ 80-85%
B.
12 min amrap:
2 rounds:
12 CTB pull-ups
8 hang power cleans (135/95, Rx+ 155/105)
8 push jerks
Then, 2 rounds:
12 bar muscle-ups
8 push ups (Rx+ add deficit ie. hands on plates – inc range of motion)
8 push jerks
Etc., alternating between CTB pull-ups and BMUs every 2 rounds