Strength Endurance + Aerobic Power

Training; 

For load -  

15 unbroken clean and jerks
rest as needed
12 unbroken clean and jerks
rest as needed
9 unbroken clean and jerks
rest as needed

400m run @ 50%
rest 2 min
400m run @ 70%
rest 2 min
400m run @ 80%
rest 2 min
400m run @ 90%

post clean and jerk load for each set and each run time to comments

Clean and jerk - any method from ground to shoulder to overhead; power cleans count; you may not rest or regrip then bar on the ground, only resting overhead and in the front rack counts; breaking a set means starting over, but at a reduced load that ensures you complete without rep failures 

400m runs - each run should get faster peaking at a run a bit less than all out; the last two sets should feel really tough; 50% is a jogging/easy warm up type effort, 70% is a brisk run, 80% is very very fast, 90% being almost as fast as you can go without crashing and burning mid-run