1.Warm up

3 Round

10 PVC Pass Through

10 PVC Muscle Clean

10 PVC Jerk Balance

 

2.Mobility

Front Rack Position

Hamstring

 

3.Skill

Box Power Clean & Jerk Complex 5 Round (45/35)

2Clean Pull-2Power Clean-2Split Jerk

 

4.Weight Lifting

Box Power Clean & Jerk

(2+1) X 7 Round