Warm Up
Stretch/ Mobility
5 minutes Bike/ Row easy pace
-Then -
3 Rounds
8 Good Mornings with barbell
5 Medball Cleans
5 L/R DB Push Press
8 L/R Bird Dogs
A. Clean and Jerk
technique 1
Muscle Clean + Tall Clean + Jerk + Press in Split: (3+3+3+3) x 3 sets. Keep these light and work snappiness.
B. Clean and Jerk
Technique 2
Hang Power Clean + Front squat + Clean + Front Squat + Jerk: 4-5 working sets. Build to a challenging set! The jerk should be a struggle
C. Deadlifts
Clean Deadlifts with 5 second descent: 4x5 reps. Take 5 seconds to lower the bar down to the floor on every rep.
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