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

6 front squats
6 squat cleans
6 push presses
6 push jerks
3 clean and jerks with reset pause at the bottom

:30 split stance hold (hands at hips)
6 presses in split stance
6 split jerks

2 sets:
3 clean and jerks

3 sets:
1 clean and jerk

CONDITIONING
“CLEAN & JERK”

Every 3 min for 7 rounds
1 Clean & Jerk