Warm Up – 2RNFT
10x Band Shoulder Rotations
8x Empty Bar Elbow Rotations
6x Squat Hold 2s
6x Alt. Lunge & Twist to 2s hold
Jerk Warm Up
A) 3 sets: 3 Strict Press+ 3 Push Press
w/ empty bar
B) 3 sets : 3 Split Jerk Balance
w/ empty bar
C) 3 sets: 2 Tall Split Jerk + 2 Split Jerk
Split Jerk Work
E1:30MOM5
1x 2s Paused Dip + 2s Paused Catch Split Jerk + 2 Split Jerk
65-70% Split Jerk/Push Jerk/Light to Moderate
Clean Warm Up
3 sets: 3 Tall High Pull + 3 Tall Muscle Clean + 3 Tall Clean w/ empty bar
Clean Work
E1:30MOM5: 3x Hang Clean (Above Knee)
65-70% Clean/Light to Moderate
Snatch Grip Deadlift
E2:00MOM5
5x
65% Snatch