WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.)
Clean + Jerk warm-up / primer drills (coaches choice)
Every 2 min x 8 sets:
Sets 1-3: 2 Squat cleans (1.1.) @60-75%
Sets 4-8: 1 Squat clean ~80,85,90,95,100%
15-17 mins to build to a heavy single split jerk (from the rack)
Every 90s x 8 sets (5 sets each alternating)
1) 5 Hang clean pulls (70-80% of 1RM clean, keep these on the lighter / explosive side with a nice high pull)
2) 3 Push press (build each set to a heavy set of 3 or new 3RM (heavier than the 5’s 2 weeks ago, measure for reference)
Partner up and share 2 barbells, start on either movement.
HANG CLEAN PULL X 5
Deadlift the bar up to start, and complete 5 unbroken clean pulls from just above the knee.
PUSH PRESS X 3
PUSH PRESS X 5
3 rounds: rest as needed
8-10/side Seated Filly press (one KB front rack hold, one DB Arnold press)
12-15 Bent over reverse flyes (DBs or Plates)
12-15 Ring plank knee tucks*
*loop feet in low rings, start in a hand plank, tuck knees to chest, then extend back to hollow plank in control.