Warm Up
3 Rounds
6 Alt T Push Ups
6 Rev Hand Spider Lunges
6 Squat to Boostrappers
6 Jump Squats
1 Min Death stretch/side
1 Min Band Front Rack stretch/side
Strength
Clean and Jerk (35 Min)
Prep:
1x 3 Hang Hi Pulls+3 Hang Power Cleans+ 5 Front Squats+ 5 Strict Press (bar only)
2x 2 Hang Hi Pulls+3 Hang Power Cleans+ 2 Push Press
2×2 Cleans+1 Jerk
8×1 Clean and Jerk working up to a Training Max
Back Squat (20 Min)
Prep:
1×5 w/bar
1×5@ 40%*
1×5@ 60%
1×5@ 80%
Work: 20 reps at 100% todays clean and jerk max in as few sets as possible
-Use spotters or safety bars
– No more than 4 sets
Mobility
2 times through
1 Min Single Leg Flexion/side
1 Min “Bretzel” Stretch/side
Score by heaviest Clean and Jerk
