4 reps each
- front squat
- press
- muscle clean
- jerk drop (BB eye level, heels off and drop to power)
- Clean segm. pull and under
(stop at the start, knee & hip, then in to squat)
- Jerk dip + drive
- high hang clean
- Clean and push jerk
_______________-
3 pos clean + push jerk
- high hang, from knee, starting position
- up to 70%
- 8 x every 2 min