WARM UP – MOBILITY
3-4 min aerobic warm-up
Dynamic joint warm-up + Stretch
Review/Tech: Power clean & Push press / jerk / split jerk
Every 2 min x 9 sets:
Power clean: 3,3,3,2,2,2,1,1,1
Start light-moderate load and build each set to a heavy/quality single (but not absolute max)
You max drop and re-set on the 3’s and 2’s, or go touch and go.
1 PUSH PRESS + 2 PUSH JERKS + 3 SPLIT JERKS
Every 2 min x 5:
1 push press, 2 push jerks, 3 split jerks
Build as technique allows to a heavy but ideally no failed sets.
10-15 Barbell bicep curls
15-20 Barbell skull crushers / tricep extensions
15-20 Bent over reverse flies/rear delt flies (light plates or DB’s)
– rest 90s between rounds