Heavy single on complex:
1-2 Front Squats + Jerk
This complex is taken out of a rack. Focus on becoming more efficient with transitioning from your Front Squat Rack to your Jerk Rack. For the jerk, use a split jerk, push jerk or push Press depending on which one feels strongest for you and how technically sound they are. If there is a big discrepancy between your front squat and Jerk, perform up to 2 front squats before going for the jerk
4-5 Rounds for Quality of:
2:00 Bike or Row @ Aerobic Pace
8-12 each side Filly Lunges
Move through the triplet without taking too much time between exercises. Focus on perfect execution of the lunges and tuck-ups.
Jared K on that Open Gym grind