Two sets of:
Over The Head Barbell Stretch x 45 seconds per side
Band Distracted Hip Flexor Stretch x 45 seconds per side
Butterfly Stretch x 30 seconds (3-5 pulses)
and then …
Barbell Warm-Up
Clean RDL x 3 reps
Clean Pulls x 3 reps
Muscle Clean x 3 reps
Front Squats x 3 reps
Push-Press x 3 reps
Power Jerk x 3 reps
Jerk x 3 reps
A.
Three sets of:
Press in Split x 3 reps
Rest as needed
You may use slightly heavier weights then last week
B.
Every 3 minutes, for 21 minutes (7 sets):
Clean + Clean & Jerk x 1 rep
*Sets 1-2 @ 75% of 1-RM Clean & Jerk
*Sets 3-5 @ 80% of 1-RM Clean & Jerk
*Sets 6-7 @ 85% of 1-RM Clean & Jerk
C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Sets 1-2 – 3 reps @ 70-75%
*Sets 3-5 – 4 reps @ 75-80%
D. 7 minute EMOM
5 strict pull-ups + 5 strict dips (do more reps or add more weight than last week)