Stretch/ Mobility
3 Rounds w/ PVC or Empty Barbell
3 Down/ Up Shrugs
3 Muscle Cleans
3 Power Cleans
3 Clean Lands (quarter, parallel, drop)
3 Split Jerks
A. Clean and Jerk Complex 13 SETS @ 40% ~ 50% of 1rm Clean and Jerk (or very lightweight)
3 Muscle Clean + 3 High Hang Power Clean + 3 Split Jerk + 3 Press in Split Jerk
*focus on the "shrugs" during the clean
*Treat it as a secondary warm up/ primer for Complex 2
B. Clean and Jerk Complex 24 SETS (Build to 80% of 1rm Clean and Jerk or moderate/ heavy weight)
1 Power Clean + 1 Pause Squat Clean (2 second pause at bottom of squat) + 1 Squat Clean + 1 Jerk (Push or Split)
C. Clean Deadlifts
4 Sets of 3 Reps @ 85% ~ 90% of Clean and JerkClean Deadlift Power Position + Jump and Shrug
*Deadlift to mid thigh, pause for a second, then jump and shrug
*focus on hook grip and being explosive
D. Core Accessory
5 Sets
45 seconds on/ 15 seconds off
Weighted Planks