A. Build quickly to 80-85% of your 1 rep max Clean & Jerk (go by feel when deciding percentage)
10 Clean & Jerks at 80-85% (again go by feel)
10 Burpees over the Bar penalty for any failed lift
B. Run 2 x 200m + 400m
rest exact time it takes you to do each interval
example: If you run 200m in :42 then rest :42 and then run 400m and rest the amount of time it takes you to run 400m and then right into the second round of 200m..