Clean Warm Up: 10 minutes
A) 3 sets: 5 Mid-Thigh Muscle Clean + 3 Front Squat
w/ empty bar
B) 3 sets: 3 Tall Clean + 1 Push Jerk + 1 Split Jerk
w/ empty bar
C&J Complex
E2:30MOM6
2 Hang Power Clean + 1 Push Jerk + 1 Floor Clean + 1 Split Jerk
For a total of 5 reps per set
1st set: 65%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of C&J
Front Squat
E2:00MOM5
1st set: 4x 70%
2nd set: 4x 75%
3rd set: 2x 80%
4th set: 2x 85%
5th set: 2x 90%
% of Front Squat