6 sets of:
Hang Clean + Clean
start @ 70% and work up by feel
Every 15sec. for 5min (20 lifts)
1 P. Clean @ ~80-85% of 1RM Clean
5 sets of:
5 Front rack rev. lunges
rest 30-60sec. after each leg
work up in weight
Hurdle jump to solid catch practice
3 sets each every 90s
1. 5 split presses
2. 4 jerk balance
3. 3 jerk dips + 3 jerk drives
4. 2 splitjerks
5. 1 splitjerk
5 sets
30s ballistic kb row
30s rest
Every 6min for 36min (6sets):
500/450m row
200m Med Ball run (9/6kg)
250/200m row
100m Med Ball run (9/6kg)