Warm Up
3 rounds:
5 hang power clean
5 front squat
5 jerk
Tall clean
4×3 ascending
Mid-hang clean + clean + jerk
5x(1+1+1) @ 70-80%
1 + 1/4 Front Squat
5×2 (challenging but not max effort)
Back extension weighted static hold
3x30s
Warm Up
3 rounds:
5 hang power clean
5 front squat
5 jerk
Tall clean
4×3 ascending
Mid-hang clean + clean + jerk
5x(1+1+1) @ 70-80%
1 + 1/4 Front Squat
5×2 (challenging but not max effort)
Back extension weighted static hold
3x30s