A.
Every 2 minutes, for 8 minutes (4 sets):
3- Position Clean x 1 rep
Build over the course of the 4 sets.
Use this as a warmup. Don’t go heavier than 65% of your 1-RM Clean
B.
Every 2:30, for 20 minutes (8 sets):
Clean & Jerk
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 97%
*Sets 7-8 = 1 rep @ 97%+
The goal of today is to find a 1-RM Clean & Jerk
C.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 4 reps @ 70-80%
Start at 70% & work your way up to 80% across the sets.
D.
Three sets of:
Barbell Rollout x 10 reps
Superman Hold x 30 seconds
Rest 60 seconds
E.
Three sets of:
Hip Extension x 10 reps
Russian Twists x 30 seconds
Rest 60 seconds
Place a barbell on your back for the hip extension if possible.