Warmup
5 power clean
5 clean
5 press in split
5 jerk
Close-grip overhead squat
3×3 ascending (keep it light, this is a warmup)
Adv: replace with 3×3 press in front squat
Scale: mobilize t-spine and ankles
DEMO VIDEO
Power clean + clean + jerk
5x(1+1+1) @ 80% (of the weakest of these movements for you)
Back squat
Heavy double, 5×2 @ 90% of heavy double
Note: “heavy XYZ” means the most you can manage for that day without
significant loss of speed or grinding. If it starts getting slow, stop.
No PRs.