A.
Every 2:30, for 10 minutes (4 sets):
Jerk in Split Jerk Position x 4 reps
Build over the course of the 4 sets
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Jerk Grip Overhead Squat x 3 reps
(Primary goal here is mobility work. If mobility is an issue, stay really light & go as low as you can. If mobility is not an issue, build over the course of the 3 sets)
B.
In 30 minutes, build to a 1-RM in this complex:
2 Cleans + 2 Front Squats + 1 Jerk
You’ll perform a Clean then drop the bar. Then perform another Clean, 2 Front Squats, then a jerk.
C.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat x 4 reps @ 90% of 4-RM Back Squat weight
*Note: If you don’t know your 4-RM Back Squat, establish that today instead.
D.
Every 2:30, for 10 minutes (4 sets):
Glute Ham Raises x 6-8 reps
E.
Three sets of:
Single-Arm DB Row x 8 reps
Weighted Plank x 45 seconds
Rest 60 seconds