CLEAN & JERK

Warm up:
3min Easy row

5 rounds every 40sec
3/5 cal
3 burpee over rower

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

Emom 6min @30-45% (Clean 1RM)
3 Deadlifts
2 Power clean
1 Front squat

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

Squat Clean @70%->
In 20min find heaviest weight of:
1 squat clean