Mobilize, then:Barbell warmup
5 of each:
rdl’s
Muscle clean
Front squat
Push press
Push jerk
Full clean
Every 90 seconds, for 9 minutes (6 sets):
Power Clean + Jerk Dip + Jerk x 1 rep
*Sets 1-2 = @ 75% of 1-RM Power Clean
*Sets 3-4 = @ 80% of 1-RM Power Clean
*Sets 5-6 = @ 85% of 1-RM Power Clean (50+:82.5% of 1-RM Power Clean)
(Perform a power clean, perform a jerk dip, then perform a jerk)
Conditioning
As many rounds and reps as possible in 6 minutes:
3 Power Cleans
6 Front Squats
9 Burpees over the Barbell
185/125 lbs
Please reduce the load if the weight is more than 75% of your 1-RM Power Clean.
Accessory Work
Two-Three sets of:
Good Mornings x 5-6 reps @ 3011 (slightly heavier load than last week)
Rest 60 seconds
DB rows x 6-8 reps (each) @ 3011
Rest 60 seconds