Strength
Clean Deadlift (to below the knee) + Clean Deadlift (to mid thigh) + Clean + Jerk 5x4
Clean deadlift to below knee + clean deadlift to mid thigh + clean + jerk: (1+1+1+1) x 5 sets @ 70-85% 1RM Clean and Jerk *Rest 60-90 seconds between sets.
Clean and Jerk 3x1
Clean and Jerk: 3 sets @ 85-90% 1 RM Clean and Jerk. *Rest 60-90 seconds between sets*
Conditioning
Grettel
10 rounds 3 Clean and Jerks (135/95) 3 Bar Facing Burpees
Accessory
1 min pigeon pose (each side) 1 min seated QL stretch (each side) 1 min foot smash lacrosse ball (each side)
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