General Warm-up
Then..,
5 sets @ High Effort/Repeatable
0:30 Burpees
0:30 rest
0:30 Alt DB Snatch
0:30 rest
0:30 Row/Bike/Ski/Versa/Run
0:30 rest
Then..,
Clean Warm-up
Then..,
0:00 – 5:00 – Every 1:00 x 5 sets:
1 Clean Deadlift +
1 Hang Muscle Clean +
1 Muscle Clean
Start light and use this as warm-up and positioning work. Set the bar Dead on the floor when transition from the Hang Muscle Clean to the Muscle Clean.
Then..,
5:00 – 10:00 – Every 1:00 x 5 sets:
1 Clean Deadlift +
1 Hang Power Clean
1 Power Clean
Build on feel. Reset on the floor between the two Cleans
Then..,
Clean & Jerk – (60-65% of 1RM) x 3c+1j x 5s
TnG Cleans or Singles.
Be snappy on the Jerk: Push or Split.
Minimize rest btw each set.
Then..,
Couch Stretch 1:00 e/s
Pike Stretch :30 x e/s
Big turn back Stretch 1:00 e/s
High Pigeon Stretch 1:00 e/s