The Complex: (use 70-80% of your 1rm clean and jerk)
1 squat clean thruster
+ 1 front squat to push jerk
+ 1 front squat to split jerk

Chipper:
5x complex
1200m run
4x complex
400m KB farmers carry 16s/24s
3x complex
1200m run
2x complex
400m KB farmers carry 16s/24s
1x complex

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