A. Warm up
B. Mobility
C. Barbell warm up
Clean drops – from full extension
2×2 @ 1/4 squat depth
2×2 @ 1/2 squat depth
2×2 @ full squat depth
D. Clean
3×2 @ 55%
2×2 @ 65%
3×1 @ 75%
E. Front squat
Tempo @ 3:3:X:1
3×3 @ 70%
5×2 @ 75%
F. Jerk balance
5×2
*work up to challenging weight
*Focus on speed under the bar
G. Split jerk static holds
5×30 seconds
Source: Workout Of The Day
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