10 reps of: Front Squat, Press in Split,
5 reps of: Clean Receive, Clean from Hip, Jerk Balance, Clean from Knee, Pause Jerk, Clean, Jerk
Clean & Jerk – 2 reps x 5 sets
Clean Deadlift (touch and go, no bouncing!) – 5 reps x 4 sets
Pause Back Squat – 3 reps x 4 sets
Barbell Rows – 6 reps x 4 sets
Tommy Yules – 10 reps x 4 sets
Superset the rows and tommy yules.
For Tommy Yules, lie on your back with arms and thighs straight up purpendicular to the floor, 90 degree angle at knee, a plate resting on your shins and a plate in your hands. Bring arms down to floor above your head and feet down to floor while keeping shins parallel to floor and arms straight. Bring arms and legs up to start position. Shins must stay parallel to the floor!! I don’t have a video but will post one when I can.