MOBILITY

Ankles
Hips
Thoracic
Wrists
First rib

1 JERKS

A) Jerk dip squat + Split jerk + Lunge 3+2+3×5

B) Clean & jerk 5×2

2 CONDITIONING

A) 15/12/9
Box jumps 24/20″
Power clean and jerk 60/40kg

B) 15/12/9
Box jumps 30/24″
Power clean and Jerk 70/45kg

C) 21/15/9
Box jumps 30/24″
Power clean and Jerk 70/45kg

OPTIONAL EXTRAS

Programmed work or

A)
Max rep Ring rows
Then perform double the number of lying toes to pole

B)
Max rep Strict pull ups
Then perform the same number of strict skin the cats
Rest as needed