WARM UP – MOBILITY
Dynamic joint warm-up, stretch, and hip & shoulder activations
Clean + Jerk warm-up drills and technique work
Warm up with bar
3 position clean (hips, above the knee, below the knee) + 3 Paused jerks (pause for 2s in the dip and the catch)
– rest 60-90s between sets
– build as needed but no heavier that 55-60% of 1RM.
CLEAN & JERK
Clean + Jerk: 2x each set
Set 1, 2, 3: 70, 75, 80%
Set 4, 5, 6: 75, 80, 85%
Set 7, 8, 9: 80, 85, 90%
S L DEADLIFT X 2
Every 4 min x 3 supersets of:
10 – 8 – 6 – 4 – 2 deadlifts (start at ~60-65% and build each set until form breaks
8-10 Seated dumbbell shoulder press (wide elbow)
12-15 ps side plank rows
ACCESSORY
Complete 50 banded good mornings + 50 band pull aparts … break up sets as needed