10 Arm circles (each direction)
10 Wrist Circles (each direction)
10 Reverse Hand Spider Lunges
Clean and Jerk (35 min)
2×2 Pause Extensions+2 Hang Hi Pulls+ 2 Hang Power Cleans+ 4 Front squats+4 Push Press
3×1 Hi Pull+ 1 Clean+ 1 Jerk
Work: 6×1 Cleans and Jerk*
* All cleans in work sets are from the floor, may be Full or Power. Jerk may be Power or Split. Work up to training max.
Each person does 30 Clean and Jerks (M:135/115/95/75, W:93/73/63/53).
Partners alternate sets of 10-8-6-4-2 (both do 10, tehn both do 8 etc)
Choose a weight you expect to be able to go unbroken with