MOBILITY & WARM UP

10 Minutes For Quality:

10 Wall Squats 
200 Meter Row
10 Seconds Walkouts

Then: 1 Round of Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

SKILLS & SPECIFIC WARM UP 

Clean Warm Up – Jerk

Warmup Set 1

With Lighter Weight:
15 Air Squats
5 Power Clean & Jerks (Touch and Go)

Then; With Workout Weight:
10 Air Squats
3 Power Clean & Jerks (Touch and Go)
10 Air Squats

CONDITIONING

“Air Fryer”

3 Rounds:
50 Air Squats
10 Power Clean & Jerks #61/43