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: 2x each set

Set 1, 2, 3: 70, 75, 80%

Set 4, 5, 6: 75, 80, 85%

Set 7, 8, 9: 80, 85, 90%

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