Warm Up
Stretch/ Mobility
2 Rounds w/ empty barbell (or pvc pipe)
5 Snatch Grip High Pulls
5 Snatch Grip Behind-the-neck Push Press + Overhead Squat
5 Power Clean + Front Squat5 Split Jerks
A. Snatch
(4x1 @ 70% of 1rm Snatch)
2 Pause (3 seconds) Low Hang Squat Snatch
*Reset each rep
(scale: Low Hang Power + Overhead Squat)
B. Cleans (3x2 @ 70% of 1rm Clean)
Pause (3 seconds) High Hang Squat Clean
*Keep at High Hang Position
(scale: High Hang Power Clean + Front Squat)
C. Jerks (3x3 @ 65% of Split Jerks)
Split Jerks (3 seconds pause at dip)
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