Clean & Jerk A
5 x 3 position power clean
– above knees, below knees, floor
– work up to technical heavy
– Rest 2 min(ish) between sets
Clean & jerk B
5 x 3 Paused Split Jerk
– 3 sec pause in the catch
– work up to technical heavy
– use the rig
– Rest 2 min(ish) between sets
Accessories
AMRAP12 in pairs with a empty barbell
20 Bicep curls
20 Shoulder press
20 Bent over row
Buddy holds a plank, while the other buddy work