Warm Up:

  • Row 1k or bike 1.5 Miles
  • Dynamic Stretch
  • Squat Flexibility, Front Rack flexibility

Clean and Jerk

8 minutes: Clean Technique

  • Pwr Clean from Hip, + Squat
  • Pwr Clean from knee, + Squat
  • Pwr Clean from floor, + Squat

8 minutes:  Split Jerk Technique from Rack

  • Press from Rack
  • Push Press from Rack
  • Back on the Wall Dip work
  • Foot Work Drills
  • Split Jerk from Rack

15 Minutes to build to best Clean and Jerk

Core Circuit:  3 rounds

10 Strict Toes to Bar

5 Plank Walk Outs

1 rope Climb