Warm Up
8 Front Squats
8 Push Presses
8 Goodmornings
8 Behind the Neck Push Presses
16 Scorpions
8 Squat Cleans
8 Split Jerks
8 High Hang Squat Cleans
8 Behind the Neck Jerks
Skill
N: Split Jerk 10×3 @ 50%
I: Split Jerk 2×3 @ 50, 55, 60, 65, 70% of 1RM
E: Behind the Neck Split Jerk 2×3 @ 60, 65, 70, 75, 80% of 1RM
Lift
N: 1RM Squat Clean
I: 1 Heavy 2 Position Squat Clean (Mid, Floor)
E: Shankle Complex: 1 Deadlift, 3 Hang Clean Pulls, 1 Hang Squat Clean, 2
jerks