CLEAN


Every minute on the minute for 10:00 minutes of:
Halting clean + Clean.

Moderate weight. Add weight every 2-3 sets if the lifts are good.

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SPLIT JERK



5-7 sets of 3 “Touch and go split jerks”
5-7 Sets of 2 “Split jerks”

Weight should be moderate to heavy, but controlled

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FRONT SQUAT



Tempo front squat, sets of 2.
8s descend, 8s ascend
5-7 minutes.

Tempo front squat, sets of 2.
6s descend, 6s ascend
5-7 minutes.

Tempo front squat, sets of 2.
4s descend, 2s ascend
5-7 minutes.

Tempo front squat, singles.
2s descend, max effort speed up
5-7 minutes.

Start with empty barbell and keep adding weight each set.