Mobilize, then:
Two sets of:
Banded monster walks x 20 reps fwd/bck
Banded lateral walks x 10 reps each direction
Banded Jumping Squats x 10 reps
Finish with …
3 Minutes on the Assaut Bike @ moderate pace
Clean & Jerk Progression
Every 90 seconds, for 9 minutes (6 sets):
Slow clean + Jerk
*Sets 1-2 = 2 reps @ 80% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 85% of 1-RM Clean & Jerk
*Sets 5-6 = 1 rep @ 90% of 1-RM Clean & Jerk
“Grace”
For time:
30 Ground to Overhead
135/95 lbs
Posterior Chain Accessory Work
Two-Three sets of:
Barbell glute bridges x 5-6 reps @ 20X1
Rest 60 seconds
Weighted Supinated Grip Strict Pull-Ups x 1-2 reps
Rest 60 seconds