Warm Up
4 Rounds
8 Rev Hand Spider Lunges
4 Dolphin Push ups
8 Pause Squats
4 Alt T Push Ups
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
Front Squat (20 Min)
Prep:
1×5 w/bar
1×5@ 35%*
1×5@ 50%
1×5@ 65%
Work: 20 reps at 75% todays clean and jerk max in as few sets as possible
– No more than 5 sets
Mobility
1 Min Single Leg Flexion/side
1 Min OH Band Stretch Side
