Warm-Up
2:00 Machine
—
1 Set, For Quality
6/6 Single Leg Barbell Romanian Deadlifts
6 Barbell Strict Press
20 Bear Plank Shoulder Taps
6 Crossover Box Step-Overs + 6 Box Jump Overs
6 Scapular Pull-Ups
—
Barbell Primer
High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
- 3 Clean High Pull
- 3 Muscle Clean
- 3 Power Clean
- 3 Push Jerk
- 3 Split Jerk
Then add loads, bar should be off the floor now
From the Floor x 2
- Clean Lift Off to Knee
- Power Clean
- Squat Clean
- Split Jerk
Then build to working Loads for the Clean and Jerk
Weightlifting
Every 2:00 for 5 Sets:
3 Clean and Jerks @ 70-80% of 1RM
*Not Touch n’ Go
Focus:
Develop strength and refine technique under a moderate heavy load.
Prioritise an explosive pull, smooth catch into a quality from rack position, then an explosive dip and drive into a strong lockout.
"Baby Yoshi"
2 Sets
2:00 Max Power Clean + Push Jerk
2:00 Max Rep Burpee Pull-Ups
2:00 Max Box Jump Overs
2:00 Max Calorie Row
2:00 Rest b/t sets
Barbell: 60/40
Box Height 24/20’’
