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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