A) 5 minutes of jerk footwork and jerk technique drills

B) Every 90 seconds x 15 minutes (10 sets) of:
– 2 power clean + 1 split jerk
*rest 10 seconds between PC singles
*start at 60% and build so something heavy

C) Every 4 minutes x 16 minutes
– Run 400m (tough pace)
– 8 UB shoulder to overhead
*start moderate and build to something heavy but UB and work on cycling.