Warm Up
Mobility
+
Preparation Clean.2 rounds(5 Reps each movement)
Shrug-High Pull-Hang Muscle Clean -Hang Power Clean -Hang Squat Clean -Deadlift – Squat Clean
Preparation Jerk.2 Rounds(5 Reps each movement)
Shoulder Press -Dips barbell front squat -Dips+Drive -Push Jerk – Split Jerk.
Skill
Technique+Load increase
1 clean&jerk-55%-1 clean&jerk-65%-1 clean&jerk -75%
Met Con
1 rep 80%-1 rep 85%-1 rep 90%-1 rep 95%-1 rep 100%
End Of the Wod
Scale Practice
L-Sit Practice
Accumulate 1’ Static V-up
Stretching.