Warm up: athletes choice
Mobilize
A) front squat 3×20
60-65% of 1 rm is plenty heavy for final set. Other two should be 40-60%
B) class
C) 2 rounds
Assault bike
3 min max distance
Rest 2 min
2 min max distance
Rest 1 min
1 min max distance
Rest 1 min
2 min max distance
Rest 2 min
3 min max distance
Rest 3 min.
D) build to a heavy power clean and jerk
E) 12 reps at 80% of days clean and jerk