1. Muscle Clean + Strict Press in Split: (3+3) x 3 sets
2. Power Clean to 2” squat+ Power Clean to 4” squat+ Power Clean to 6” squat + Clean + Jerk (1+1+1+1+1) x 2 sets.
Power Clean to 4” squat + Power Clean to 6” squat + Clean+ Jerk: (1+1+1+1) x 2 sets
Power Clean to 6” squat+ Clean + Jerk: (1+1+1) x 2 sets
*Build up in weight throughout the course of the 6 sets
3. Slow Clean Deadlift at 2” deficit: 4×3 @ no straps and no hook grip
4. 3 sets:
1 arm DB Weighted Sit ups + 1 arm Strict Press x 10 reps
*do a one arm strict press at the top of the sit up
Lunge into DB High Pull: x 7 each leg. (50/35#)
*stay in a jerk position through the 7 sets. Lower yourself down until your back knee touches the deck, then explode up into a db high pull. Continue up and down as you would a thruster.
Reverse Hypers x 10. Pause at the top for 3 seconds and squeeze glutes. Use some resistance bands if these are too easy.