Clean n jerk focus
1 power clean + 2 low hang squat clean
W/ 2 sec pause
4x1 @80/85% of squat clean
Jerk
2 push press (no pause )+ 3 split jerk w/ dip pause (2 sec)
4x1 @80/85% of push press
Clean pull
3x3 100% of clean
2x2 110%
Core
4x20 Superman
Accessories
DB incline bench
3x10/15
Rest 20 sec
DB rows
3x10/15
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