A) E2MOM x 6 min (3 sets)

– 1 (squat) clean + 2 split jerks

*Perform at 55-65% and pause 2 sec in catch position on jerks.

+

E2MOM x 14 min (7 sets)

– 1 (squat) clean + 1 split jerk

*Work up from 70% to something heavy but mechanically sound.

 

B) E3MOM x 12-15 min (4-5 sets):

– 15 deadlifts (135/95, 115/75, 95/65)

– 12 hang power cleans

– 9 front squats

– 6 shoulder to overhead

 

*These sets should be as UB as possible.

*Goal is to be sharp with the movements and to cycle them efficiently.