1. Tempo Clean Deadlift (take 10 seconds to get into power position)+Muscle Clean+Front Squat+ Strict Press in Front Squat position: (3+3+3+3)x 3 sets. *This should be light! It’s a great warm up! Focus in on technique and hit PERFECT positions.
2. Clean Pull + Clean+ Front Squat+ Jerk: 5 sets. Move up in weight each set. Don’t start counting sets until you got to 60%.
3. Push Press: Take 5 sets or less to work up to a heavy set of 5.
4. Clean Pulls: 3×3 with 95% of your best clean and jerk. Use Straps.
5. 3 sets:
Reverse Hypers x20
Bent Over Barbell Row x15