12 sets of:
P. Clean + Clean
start @ 50% and work up in weight (2. weight on the bar)
4 sets of:
5 Back squats with 4sec. ecc.! @ RPE 8,5 for all sets
rest 30sec.
12 alt. DB-Bench Press
15 band pull aparts
rest 60sec.
Clean and Jerk warm up for the whole group
5 sets of:
3 pos. Hang clean (High Hang, above knee, below knee) + Jerk
@ 75%+ (max 85%)
3 sets of:
6 rev. lunges (each side - BB in back rack)
- rest 60sec. between legs / 2-3 ramp up sets of 6 reps each side -
3 sets of:
6-8 def. DL (TNG - 4" - straps)
rest 90sec.
- 2-3 ramp up sets -
6min AMRAP of:
3 P. Cleans (60/40kg)
3 Front Squats
6 HSPU
6 Pull ups