count your blessings on one hand

A. Jerk:
   Beg - 5x3, building to moderate weight
   Adv - build to heavy (not max) double

B1. Back Squat: 4x3x85% (of heavy double); rest 15 sec
B2. Pull-up: 4x4 @ 31X1; rest 90 sec
      Band-assisted Pull-up: 4 x Max

C. Complex A: 3-4 sets, building to heavy weight; rest as needed
     4 Row
     4 Power Clean
     4 Front Squat
     4 Shoulder Press
     4 Back Squat
     4 Good Morning

D. Stretch: 3 min