WARM UP & MOBILITY

1 set:
2:00 row, bike, ski, or jog
easy pace

1 set:
10 leg swings/leg
10 lateral leg swings/leg
10 PVC deadlifts
10 Air squats
10 PVC figure eight (5+5)

1 set:
10 arm swings across
10 arm swings overhead
10 torso twists/direction
10 deadlifts ( empty Barbell )
10 front squats
10 shoulder press ( empty Barbell )

1 set:
2:00 row, bike, ski, or jog
Moderate to fast pace.

SKILLS & SPECIFIC WARM UP
Power Clean

7 high hang muscle cleans
7 high hang power cleans
7 hang power cleans
7 deadlift-shrugs
5 power cleans
5 power cleans

JERK

5 reps jump and land
5 reps jump, punch, and land with arms extended overhead
5 push jerks with empty barbell

4 sets:
3 clean and jerks
Increase loading across each set.
rest 90 sec between sets

CONDITIONING
“IQF 24.4”

Complete as many reps as possible in 10 minutes of:
10 clean and jerks #52/35
– Rest 1:00
10 clean and jerks #61/43
– Rest 1:00
10 clean and jerks #70/52
– Rest 1:00
Max reps clean and jerk in the remaining time #84/56