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 banded deadlifts
10 banded squats
10 banded pull-aparts

1 set:
10 arm swings across
10 arm swings overhead
10 torso twists/direction
10 banded deadlifts
10 banded squats
10 banded pull-aparts

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

3 sets Build in load each set.
3 power cleans
2 hang power cleans
1 jerk
– Build in load each set.

CONDITIONING
“HEAVY CLEAN & JERK COMPLEX”

For load:
EMOM 12:
3 power cleans
2 hang power cleans
1 push jerk