GENERAL PHYSICAL PREPARATION
WARM UP
20 Walking Lunges
20 Jumping Jacks
10 Burpees
20 Jumping Jacks
10 Burpees
Then with an empty BB
5 Muscle Clean
5 Press
5 Power Cleans
5 Squat Cleans
5 Push Jerks or Split Jerks
STRENGTH/SKILL
Squat Clean and Jerk (1 every 90 seconds)
* start at 60% of your 1RM weight and add weight each set
METABOLIC CONDITIONING
Elvis (Time)
30 Squat Cleans (185/125) (125/85)
* 10:00 Cap
* 10:00 Cap