A.
Every 2:30, for 10 minutes (4 sets):
Jerk in Split Jerk Position x 4 reps
AimBuild over the course of the 4 sets.
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
3- Position Clean x 1 rep @ below 50% of 1-RM Clean & Jerk
3 Position Clean should be: 1 rep from hip, 1 rep from knee, 1 rep from ground. Use this as a warmup exercise
B.
Every 3 minutes, for 18 minutes (6 sets):
Clean + 2 Front Squats + Jerk x 1 rep @ 85-90% of your 1-RM in this complex
C.
Every 2:30, for 15 minutes (6 sets):
Back Squat with a 4 second lowering phase
*Sets 1-3 = 3 reps @ 70-75%
*Sets 4-6 = 3 reps @ 75-80%
D.
Three sets of:
Sled Push x 100 feet
Rest 90 seconds
Use moderate weight. You shouldn’t be able to sprint with it but you also shouldn’t have to walk it.
E.
Three sets of:
Single-Arm DB Row x 8 reps
Weighted Plank x 45 seconds
Rest 60 seconds