1. Muscle Clean: 3×5
DB hammer curl into strict press while in a jerk Split Position: 3×10 reps
2. Clean Pull + Clean + Pause Front Squat+ Push Jerk+ Jerk: (1+1+1+1+1) x 2 sets
Clean Pull+ Clean + Pause Front Squat + Jerk: (1+1+1+1) x 2 sets
Clean + Pause Front Squat + Jerk: (1+1+1) x 2 sets
*Build up in weight throughout the course of the 6 sets
3. Clean and Jerk: 3×1. Begin at a weight slightly higher than what you finished with on the complex above.
4. Clean Deadlift at 2” deficit: 4×3
5. 3 sets:
1 arm DB Weighted Sit ups + 1 arm Strict Press x 10 reps
*do a one arm strict press at the top of the sit up
Lunge into 2 arm DB High Pull: x 7 each leg. (50/35#)
*stay in a jerk position through the 7 sets. Lower yourself down until your back knee touches the deck, then explode up into a db high pull. Continue up and down as you would a thruster.
Reverse Hypers x 10. Pause at the top for 3 seconds and squeeze glutes. Use some resistance bands if these are too easy.