At 0:00... 2 Pausing Split Jerks + Split Jerk
- 5 Sets - Every 2:00, adding weight each set
- On the first two repetitions of the complex, pause in the dip portion for a full one second. Focus on the weight being in the heel. On the third and final repetition in the complex, no pause.
At 10:00 Mark - (2) 1 1/4 Front Squats (from the rack)
- 7 Sets - Every 1:00, Adding weight each set.
Start light and build. Use this as a primer for the following cleans. Rest from the 17-20 minute mark.
On the 20:00 - 1 Power Clean + 1 Hang Squat Clean
- 5 Sets - On the 1:00, climbing.
Focus on speed beneath the bar and the catch position. No "Starfish" cleans!!