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MOBILITY

Ankles
Hips
Thoracic
Wrists
Overhead

SQUAT

Back squat 5×3

CONDITIONING

 

Open Workout 13.4
7min AMRAP
3 Power clean and Jerk 61/42.5
3 Toes to bar
6 Power clean and Jerk 61/42.5
6 Toes to bar
9 Power clean and Jerk 61/42.5
9 Toes to bar
12 Power clean and Jerk 61/42.5
12 Toes to bar
etc etc

OPTIONAL EXTRAS

Programmed work or

3 Sets – To be completed in 10mins
15 Hip extensions – Slow with a pause at the top
15 Double russian swings 32/24kg
rest as needed