Every 90 secs, for 4:30 mins (4 sets): Squat Jerk x 4 reps
If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.
Every 2 mins, for 12 mins (6 sets): Split Jerk
Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk
Sets 3-4 = 2 reps at 85% of 1-RM Split Jerk
Sets 5-6 = 2 reps at 90% of 1-RM Split Jerk
2min Couch Stretch per side
Spend Remaining time rolling out