Essentials:
A.
5 Sets
5 Power Cleans
+
5 Hang Power Cleans
+
5 Push Jerks
Technique time, stay with training bar or empty Barbell
On the 2:30min
B.
3 Sets
Barbell On Back Step Back Lunge x 10 reps per leg
Build in weight each set
On the 3min
C.
3 Sets
Split Stance (Split Jerk) Single Arm Dumbbell Shoulder Press x 10 reps per Arm
Build in weight
On the 3min
Fitness:
A.
5 Sets
2 Power Clean Singles
+
2 Hang Power Cleans Unbroken
+
2 Push Jerks
Build Up to 70% on last set
On the 2:30min
B.
3 Sets
Barbell On Back Step Back Lunge x 10 reps per leg
Build in weight each set
On the 3min
C.
3 Sets
Split Stance (Split Jerk) Single Arm Dumbbell Shoulder Press x 10 reps per Arm
Build in weight
On the 3min
Performance:
A.
5 Sets
2 Power Clean Singles
+
2 Hang Power Cleans Unbroken
+
2 Push Jerks
Build Up to 70% on last set
On the 2:30min
B.
3 Sets
Barbell On Back Step Back Lunge x 10 reps per leg
Build in weight each set
On the 3min
C.
3 Sets
Split Stance (Split Jerk) Single Arm Dumbbell Shoulder Press x 10 reps per Arm
Build in weight
On the 3min
