MOBILITY

Ankles
Hips
Thoracic
Wrists
First rib

1 CLEAN AND JERK

A) Split push jerks 7×5

B) Clean and pause jerk 7×2

2 CONDITIONING

A) 5 Rounds
3 Power cleans 60/42.5kg
5 Push ups
7 Pull ups
5 Push ups

B) 5 Rounds
3 Power cleans 70/50kg
7 Band muscle ups

C) 5 Rounds
3 Power cleans 80/55kg
5/3 Muscle ups

D) 5 Rounds
3 Power cleans 92.5/65kg
7/5 Muscle ups

OPTIONAL EXTRAS

Programmed work or

Glute bridges 5×10 + 10 Hollow swings or giant front lever swings between sets