Warm Up
Stretch/ Mobility
3 Rounds with pvc or barbell
3 Clean grip High Pulls
3 Muscle Cleans
3 Squat Cleans
3 Push Jerks
3 Split Jerks
A. Split Jerks
3-3-2-2-1-1-1
Build to heavy single for the day/ focus on speed and footwork
B. Clean and Jerk Complex
2 Sets @ 75% of 1RM Clean
2 Clean Pull + 1 Clean + 1 Push Jerk
then
3 Sets building up to 90% *go by feel!
1 Clean Pull + 1 Clean + 1 Push Jerk
C. Deadlift
5 Sets @ 95% of 1rm Clean
3 Deadlift + Shrug
D. Accessories
3 Sets each
30 Seconds max reps Ring Rows
10 L/R Cossack Squats
100 ft Dual DB OH Carry
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