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+3 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+3 @50-60%
E. Front Squat – 3×5 @33X1 Tempo (movement focus)
+
For Time:
1200m Run
100/70 Calorie Row
100/70 Calorie Assault Bike
