Clean Complex

Find heavy weight for:
Clean Pull + Clean + Front Squat + Jerk

Then 4x @90%

Front Squats

10min EMOM:
1 Tempo Front Squat (5sec on way down)
Build up in weight

DROP JERK

- 5 Min
FOKUS: Speed

EVERY 90s FOR 6 MIN (4 Sets):

- 1 Jerk Drive (2s pause @ bottom)
- 1 Pause Split Jerk (2s pause in dip)
- 1 Pause Split Jerk (2s pause in catch)

BEHIND THE NECK SPLIT JERK

- work up to heavy single
(TC: 8 Min)

- 3x @ 90%
(TC: 5 Min)

EMOM 8:

1. 10 alt. KB Split Strict Press (Top down)
2. 30s Gymnastic Swim