Warm Up:
Run or Row
3 Rounds with empty bar
10 muscle cleans
10 front squat
10 jerks
Strength:
Clean & Jerk
E2M6M
Hang Clean, Clean, Jerk @ 60- 65%
E2M16M
Clean & Jerk
Sets 1- 5 2@ 70- 90%
Sets 6- 8 1 @ 90- 95%
Cash Out:
Shoulders Raised BB Hip Thrust 3 x 10- 12