Clean & jerk – Practice. Keep form tight and weights light.
Front squat – 5-5-5-5-5; Rest 60s between sets; Aim for an RPE of 8 or 9
Deadlift – 5-5-5-5-5; Rest 90-120s between sets; Aim for 10# more than your best 5 rep deadlift
Lots of work planned for today! Keep your general warm-up short and grab a bar within 5-10 minutes of getting to the gym to start specifically warming-up these movements.
Post the time you plan on training to comments.