Warm Up – 2RNFT

10x Band Shoulder Rotations
8x Empty Bar Elbow Rotations
8x Empty Bar Good Morning
6x Squat Hold 2s

Clean/Jerk Warm Up

A) 3 sets: 5 Tall Muscle Clean + 3 Tall Clean + 2 Front Squat w/ empty bar

B) 3 sets: 3 Split Jerk Balance w/ empty bar

C) 3 sets: Tall Split Jerk w/ empty bar

C&J Work

A) E130MOM3: 3 Power Clean + 1 Split Jerk
60-65% Split Jerk/Light

B) E130MOM3: 2 Squat Clean + 1 Split Jerk
70% C&J/ Moderate

C) E130MOM3: 1 Squat Clean + 1 Split Jerk
75-80% C&J/ Moderate

Clean 5s Tempo Pull on plates
E2:00MOM3
3x
85% Clean

Back Squat

E3:00MOM5
2x 3s pause BS + 2 BS
65-70% BS/Light to Moderate