A) Muscle Clean & Press in the Split Jerk Postion 3x3+3 w/ light / medium load
B) Clean & Jerk Complex
Clean Pull + Clean + Pause Front Squat+ Push Jerk+ Jerk: (1+1+1+1+1) x 2
Clean Pull+ Clean + Pause Front Squat + Jerk: (1+1+1+1) x 2
Clean + Pause Front Squat + Jerk:
(1+1+1) x 2
*Build up in weight throughout the course of the 6 sets
C) Clean and Jerk 3x1
Begin at a weight slightly higher than what you finished with on the complex above.
D) Clean Deadlift at 2” deficit 4x3
E) Midline Conditioning
1 arm DB Weighted Sit ups + 1 arm Strict Press x 10 reps e/s
Reverse Hypers x 10.
Pause at the top for 3 seconds and squeeze glutes. Use some resistance bands if these are too easy.