MOBILITY & WARM UP

1 set:
800 mt slow run

3 rounds:
10 PVC pass throughs
10 PVC good mornings
10 PVC muscle cleans
10 PVC shoulder presses

Into 2 Rounds, Not for Time:
:30s Cossack Squat 
:30s Warrior Squat 
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

SKILLS & SPECIFIC WARM UP
Clean – Jerk

5 Hang power clean
5 Power clean
5 Jump, punch, land (no bar)
5 Push jerk
5 Hang clean and jerk
5 Clean and jerk

3 sets:
6 unbroken clean and jerks
– Increase weight each set.

CONDITIONING

“GRACE”*

30 Clean & Jerk  #61/43 – int #43/29 – beg #35/25

*compare to 03.01.22

SKILL WORK | 8:00

On an 8:00 clock:
Build to a heavy power clean and push jerk
– Beginners, those who took close to 8:00, and those who went extra hard on Grace may need to take this time to recover. If so, let them.