A: Squat Clean 1-1-1-1-1,
Front Squat 1-1-1-1-1,
Jerk 1-1-1-1-1,
5 sets of:
1 Squat Clean + 1 Front Squat + 1 Jerk @start at 75% of Push Jerk increase each round
B: Push Jerk 1x2 at 75% 1RM
Push Jerk 1x2 at 80% 1RM
Push Jerk 1x1 at 80% 1RM
Push Jerk 1x1 at 85% 1RM
Push Jerk 1x1 at 90% 1RM
Rest as needed between sets.
C: Every 1 min for 10 mins, alternating between:
3 Position Clean, pick load
2 Push Jerk + Split Jerk, pick load
ACCESSORY 4 rounds for quality of:
5 Snatch Grip Sots Press, pick load
5 Bent Over Reverse Dumbbell Flies, pick load
30 Banded Hamstring Curls
30 Banded Face Pulls