Monday

strength
A. Power Clean; 7 x 2 @ 65%, rest 60 sec.
B1. Rack Jerk; 4 x 3 @ 75%, rest 60 sec
percentage should be off of C&J total
B2. Back Squat; 1 x 8 @ 65%, 1 x 8 @ 70%, 1 x 6 @ 80%, 1 x 6 @ 85%, rest 60 sec

midline
C1. Glute-Ham Raise; 3 x 8, rest 20 sec
light to moderate good morning is a substantial substitute
C2. Strict Toes To Bar; 3 x 10, rest 90-120 sec.