1. Dip+ Pause Split Jerk: (2+2)x2, (2+1) x 5. Build up in weight each set. Go as heavy as you can while still maintaining a 3 second pause in split receiving position.
*Don’t be afraid to mark your feet so that you have a visual for where your feet should land.
2. Clean Deadlift to 2” off the ground (pause for 2 seconds) + Clean Pull + Clean: (1+1+1) x 3 @ 77% of best clean and jerk, (1+1+1) x 3 @ 80% of best clean.
3. Clean Pulls: 4×3 @ 100% of best clean
4. 3 Sets:
Weighted Tempo Pull Ups x 5-10. Pause for 1 second at the top. 2 second descent.
Weighted Alternating Lateral Lunge: 20 lunges total. Hold Barbell on back or hold dumbbell/kb in front of you like a goblet squat.
Farmers carry HEAVY:100’