Warm Up
5 Front squats
5 Jerks
5 Cleans
Add weight, repeat.
3 Position Clean (High hang, Mid hang, Floor)
6 x 1 @ 70%
Jerk
4 x 3 @ 75%
Front Squat
4 x 5, ascending
Accessory Work
3x 30 seconds weighted isometric back extension hold
Warm Up
5 Front squats
5 Jerks
5 Cleans
Add weight, repeat.
3 Position Clean (High hang, Mid hang, Floor)
6 x 1 @ 70%
Jerk
4 x 3 @ 75%
Front Squat
4 x 5, ascending
Accessory Work
3x 30 seconds weighted isometric back extension hold