Warm Up
The Bear Complex
1 Power Clean
1 Front Squat
1 Jerk
1 Back Squat
1 Back Rack Jerk
*Complete 2 sets of 7 unbroken rounds of the complex. Add weight for the second set.
Skill
N: 8×3 Split Jerk @ 60% – working on foot speed
I: 5×2 Power Clean and Split Jerk @ 60-80%
E: 5×2 Mid Hang Power Clean and Split Jerk from Blocks @ 80%
*Feet must land in your catch position. No wide feet!
Lift
N: 3RM Squat Clean and Split Jerk
I: 1RM Squat Clean and Split Jerk
E: 1RM Squat Clean and Split Jerk