1) Power Clean: 2RM – 2X1@95%, 2X1@90%
2) Power Jerk from blocks: 2RM – 2X1@95%, 2X1@90%
Clean High Pull from blocks: 5rm – 5X1@95%, 5X1@90%
Note: The goal is to pull to the middle of the rib cage. This means weight should be heavy but elbows should still break. Knees MAY re-bend.
1a) Strict C2B Pull-ups: 3XME unbroken – if less than 4 unbroken, rest and complete 8
1b) Strict GH Raise: 3X8 with controlled tempo throughout