A. Split jerk tech work, 5:00-10:00 light practice
B. Hang power clean from just above knees, 3-2-1-3-2-1-3-2-1 @ 95-125-155-135-165-195-155-185-215; rest as needed
C1. Clean pulls, 3 x 5 @ 215; :60 rest
C2. Jump squats, 3 x 20; 3:00 rest
+
3 sets:
5/side single-arm KB overhead squats
:30 rest
10m duck walk w/dowel overhead
:60 rest
10 hip extensions w/25, 10X0
2:00 rest
+
walk out to tracks and back
A. Split jerk tech work, 5:00-10:00 light practice
B. Hang power clean from just above knees, 3-2-1-3-2-1-3-2-1 @ 95-125-155-135-165-195-155-185-215; rest as needed
C1. Clean pulls, 3 x 5 @ 215; :60 rest
C2. Jump squats, 3 x 20; 3:00 rest
+
3 sets:
5/side single-arm KB overhead squats
:30 rest
10m duck walk w/dowel overhead
:60 rest
10 hip extensions w/25, 10X0
2:00 rest
+
walk out to tracks and back