CLEAN & JERK

Warm up:
3 min Row
30sec easy
20sec moderate
10sec hard

Shoulder mobility (10min)
Front rack opener with partner
Rubber band drills

Barbell warmup & Technique (15min)
DL & Shrug
Pull & receive
Drop & receive from high shrug position
Push jerk & split jerk

Emom 6min @30-45% (C&J 1RM)
2 Power clean
2 Front squat
2 Push jerk

E2mom 12min @ 50-65%
1 Hang Power clean
1 Hang Squat clean
1 Split Jerk

Hang Clean and jerk@70%->
In 20min find heaviest weight of:
1 hang clean + 1 jerk

Use most effective hang clean & jerk of your choice.