Warm Up – 2RNFT
10x Band Shoulder Rotations
8x Empty Bar Back Squat
6x Empty Bar Good Morning
6x Alt. Lunge & Twist to 2s hold
C&J Warm Up
A) 3 sets: 3 Strict Press in Split + 3 Jerk Balance + 3 Tall Split Jerk
B) 3 sets: 3 Dip Clean High Pull + 3 Tall Clean + 3 Front Squat
C&J Work
A) E1:30MOM5
3 No-Feet Clean
50% Clean/Very Light
*Feet start wider/OHS footwork
B) E2:00MOM5
2 Yo-Yo Pull (Below Knee to Hip) + 1 Floating Clean (Below Knee) + 1 Clean + 1 Split Jerk
60-70% C&J
C) Clean Pull Work
E2:00MOM4: 4 Deficit Pulls
70-75% Clean