Clean Warm Up: 10 minutes
A) 3 sets: 3 Clean Deadlift + 3 Mid-Thigh Muscle Clean
w/ empty bar
B) 3 sets: 3 Tall Clean + 3 Front Squats + 2 Split Jerk
w/ empty bar
C&J Complex
E2:30MOM6
1 High Hang + 1 Low Hang + 1 Floor + 1 Split Jerk
1st set: 65%
2nd set: 70%
3rd set: 70%
4th set: 75%
5th set: 75%
6th: 75%
% of C&J
Front Squat
E2:30MOM5
1x 2s pause FS + 3 NO PAUSE Front Squat
Total of 5 reps per set
1st set: 70%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 80%
% of Front Squat