Strength
Jerk Technique
A. Every :90 for 6:00 (4 sets)
- 3 Tall Split Jerks
Emphasize speed and footwork, not weight.
B. Every :90 for 9:00 (6 sets)
- 1 Pause Jerk
Pause for 1 second at the bottom of the dip. Increase load with each set. No misses.
Conditioning
For time:
- 800m Run
Then 15-12-9-6-3:
- Power Cleans (135#/93#)
- C2B Pull-ups