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. Jerks
2 Sets @ 65-70% of Jerks1 Push Jerk + 2 Split Jerks
-then-
3 Sets (build up to 80% of Jerk)1 Push Jerk + 1 Split Jerk
B. Clean Complex
2 Sets of 2 Complete Complex @ 65-70% of Cleans
1 Clean Deadlift to Below Knee + 1 Clean Deadlift to Mid thigh + 1 Squat Clean
-then-
3 Sets (build up to 80%)
1 Clean Deadlift to Below Knee + 1 Clean Deadlift to Mid thigh + 1 Squat Clean
C. Clean Pulls
5 Sets of 3 @ clean weight of the day
D. Accessories
3 Sets each
Max Pull Ups for 30 Seconds
10 Tempo Goblet Squats (3 Seconds descent/ 3 seconds ascent)
100m Farmers Carry