Warm Up:
Run or Row
3 Rounds w/ empty bar
10 muscle cleans
10 front squats
10 jerks
Strength:
E2M6M
3 position Clean & Jerk
high hang, mid patella, floor
E2M10M
hang clean, 2 cleans, 1 jerk
set 1-2 70- 75%
set 3-4 80- 85%
set 5 85- 90%
E2M6M
clean pull, clean & jerk @ 90- 95%
Cash Out:
3 sets
6-8 GHD GH Raises
60 sec chinese plank