WARM UP – MOBILITY
3-4 min aerobic warm-up
Dynamic joint warm-up + Stretch
Review/Tech: 3 position clean and Jerk
3 POSITION CLEAN + 3 JERKS
Perform 1 clean from the high hang, knees, then floor, then 3 jerks (any style)
You may drop and re-set before the full clean from the floor.
Every 3 x 6 sets:
3 position clean + 3 jerks (cleans should all be squat cleans, jerks can be power or split)
Start light to moderate and build only as needed to a moderate-heavy set.
HALTING CLEAN DEADLIFT (THIGH) + 2 CLEAN PULLS
Perform 1 halting clean deadlift with a 2-3s pause at mid shin, knees, then stop in the power position at mid thigh. Return to the floor and complete 2 x Clean pulls
Every 3:30 min x 4 supersets:
1 Halting clean deadlift + 2 clean pulls
6-8/side Half kneeling dumbbell Arnold press
12-15 Bent over reverse flyes (plates or light dumbbells)