General warm up, 5-10 minutes of light aerobic work followed by 10-20 minutes of stretching and dynamic movement prep

A. Clean and Jerk Warm Up (perform this every minute on the minute, 10 minutes)
Perform the following movements for 2×3+2 before moving to the next movement. Pause for 3-sec in the starting position and the catch position for each clean and overhead movement. Load should be light 55-95-lbs
Muscle Clean + Push Press
Power Clean + Push Press
Power Clean + Power Jerk
Clean + Jerk

B. Clean and Jerk – 5×3+2 @50-60%

E. Front Squat – 3×6 @33X1 Tempo (movement focus)


For Time:
4 Rounds

400m Run
15 Burpees
400m Row
15 Burpees
Rest 2:00

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