WARM UP – MOBILITY
2-3 min Aerobic warm-up
Dynamic joint warm-up / mobility
Empty barbell technique work: Clean pull, Power & Squat clean, and Split jerk
CLEAN PULL, POWER CLEAN, CLEAN
Re-set between each lift (not touch and go)
Every 2 min x 8 sets:
1 clean pull, 1 power clean, 1 squat clean
Drop and/or re-set between each lift
Start light – moderate and build to a heavy set.
PAUSE JERK X 3
3 secs pause in dip position, drive from dead stop, no extra bounce
3 secs pause in landing position also
12 min to complete 4-5 working / technique sets of the pause jerk 3’s.
Build as needed but maintain ideal technique on all reps before adding weight.
Bars taken from the floor.
3 sets of:
10 Hanging med ball knee raises
20 Banded good mornings
30s/each Side plank (weigh w/ med ball on hip)
– Rest 60-90s between rounds