A) 10 min timer
3 sets, build to a moderate weight Hang Power Clean + Jerk (1+1)x3
est a max set C2B

B) Then for unbroken sets (barbell cycling)
9 Hang Power Clean and Jerk
60% C2B
7 Hang Power Clean and Jerk
60% C2B
5 Hang Power Clean and Jerk
60% C2B
3 Hang Power Clean and Jerk
60% C2B

C) AMRAP (quality)
Lat Stretch x1 min e/s
Jerk btn press in split x8 (light)
Hip Flexor Stretch x1 min e/s
TGU e/s
Pec/ Front delt stretch x 30s e/s

BB

“Snatch 5×2 @ 75% +
Snatch Push Press 4×3
AMRAP
Def Snatch Deadlift x4
Front elevated Split Squat x8 e/side
Weighted Tuck Ups (plate loaded) x12″


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