MOBILITY & WARM UP

On a 10:00 Clock
100m Jog
8 Box Step-ups
6 Skips for Height
4 Broad Jumps
2 Burpee Box Jump Overs

SKILLS & SPECIFIC WARM UP
Clean – Split Jerk

Sets 1 & 2
3 Push Jerks + 3 Split Jerks (empty barbell)
Sets 3 & 4
2 Push Jerks + 2 Split Jerks
Sets 5 & 6
2 Push Jerks + 1 Split Jerk

build in 10 min first attempt

CONDITIONING
“CLEAN & JERK”

Every 3 min for 7 rounds
5-5-3-2-1-1-1
Clean & Jerk