Front Squat
2 Sets:
65%x5
70%x4
75%x3
Clean & Jerk
Every Minute on the Minute:
Min 1-2-3-4: 3 Cleans + 2 Jerks @ 55%
Min 5-6-7-8: 2 Cleans + 1 Jerks @ 70%
Min 9-10-11-12: 1 Clean & Jerk @ 80, 85, 88, 90%
"Core Accessory"
3 Giant Sets:
15 GHD Back Extensions
12 KB OH Hold Glute Bridge
9 Hollowrocks