Warm Up:
10 Hang Power Cleans
10 Front Squats
10 Hang Squat Cleans
10 Thrusters
10 Squat Cleans
10 Push Jerks
10 Split Jerks
Then… Worlds Greatest Stretch
Lift: Clean & Jerk
N: 10×3 @ 60%
I: 10×3 @ 60-80%
E: 10×3 @ 60-80%
I/E: Perform 2×3 at 60, 65, 70, 75 and 80% of 1RM
Cash Out:
N: Tempo Clean Pull 5×3 @ 65%
I: Tempo Clean Pull 5×3 @ 80%
E: Tempo Clean Pull 5×3 @ 80%