Mobilize, then:
Warm-Up Primer
Three rounds at 70-80% effort of:
10/7 Calorie Machine of Choice
100 Foot Farmer Carry
20 Banded Good Mornings
20 Banded Chest Pulls
10 Medball Bearhug Kang Squats
A.
Every 90 seconds, for 15 minutes (10 sets) of:
Slow Pull Clean + Jerk Dip + Jerk
Start at 70% of your 1-RM and build over the course of the ten sets. Please ensure proper mechanics over load.
B.
“Legends Masters Comp Event 5”
35-54:
As many reps/meters as possible in 9 minutes:
30 Burpees over the bar
75 Hang Clean & Jerks (75/55 lbs)
Handstand Walk with remaining time (5′ UB increments)