Warm-up:
In ten minutes:
2 rounds with an empty barbell:
5 FS
5 On-toe-SJ
5 Good Mornings
then, work up to 70%, CJ
WL:
1) Clean and Jerk 70x2, 75x2, 80x2, 85x2, 80x2
Strength/skill:
2) BS: 70x6x10***
•••Notes: Chase every set with 5 Arch-hollow swings
Conditioning:
3) For quality:
Tabata Arch hold
Tabata Hollow Hold
Extra work (after squats): Clean first-pull with 3 sec pause at knee, 5X5 AHAP with perfect form (body over bar, weight in the heels at the knee)
Postural restoration:
3 sets:
1) 90/90 5 breaths
2) Side planks 5 breaths each side
3) 20x Alternating Superhumans