A. Power Clean and Jerk

Work up to 70% of 1RM Clean and Jerk:
then
6min EMOM
1 P. Clean and Jerk @70-80%

B. Practice for 23.1

Work on movement practice and fast transitions.

C. Practice with high heart rate

3 sets of:
15cal row
10 T2B
10 WB @20/14lbs
5 P. Cleans @60/40kg --> singles
1-5 Ring MU
rest 2min btw sets

D. Accessories

3 rounds of:
20-30 prone banded leg curls
15 Facepulls (1sec. hold at peak)
10 pall of press (each side)
10-20sec. Hollow hold

A. Clean and Jerk

10 Sets:

1-3:
1 squatclean; 1 powerclean; 1 pushjerk; 1 splitjerk

4-6:
1 squatclean; 1 powerclean; 1 splitjerk

7-10:
1 squatclean; 1 splitjerk

90 sec. Rest

B. 8 minute AMRAP of Hang Squat Cleans and Front Squats

8 Hang Squat Clean
8 Front Squat

A. Back Squat 3 Reps

3 Back Squat

B. Weighted Supinated Pull-Up 1 Rep

1 Weighted Supinated Pull-Up