GENERAL PHYSICAL PREPARATION
WARM UP
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
X-Band Walk x 10 Steps each direction
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
X-Band Walk x 10 Steps each direction
Then w/ PVC as a group:
5 DL
5 Clean Pulls
5 Push Press
3 Power Clean
3 Front Squat
3 Push Jerk
1 Squat Clean
1 Jerk
1 Squat Clean
1 Jerk
*Rest 10s between movements to make technique corrections
STRENGTH/SKILL
Clean and Jerk (1×1)
*Any style jerk permitted
*Rest 2:00
*Rest 2:00
Back Squat (1×1)
*Take 8-10 sets to build to 1RM
*Rest 2-3:00
*Working sets of: 5-4-3-2-1-1-1….
*Rest 2-3:00
*Working sets of: 5-4-3-2-1-1-1….