30s jump Squats
30s Mountain climbers
30s Push Up to Down Dog
30s Good Mornings
5 slow Clean DL
5 hang muscle clean
5 empty bar power clean
5 press from back rack
5 press from front rack
5 dip squats
5 Push press
6 Power Jerks alt. from behind the neck to front rack -or- split jerks whichever you plan to use in the workout
Build to workout weight in 1-2 sets
30 Clean and Jerks, 135# / 95#
To REALLY feel what this workout is supposed to feel like, you need to choose a weight that you realistically can push hard and finish in 3 to 5 minutes MAX.
This is a classic example of the phrase " I know you can do that weight, but should you used that weight?"
If you are unsure, just go for it, but today faster is better than heavier and slower.
2-5 Hang Clean and Jerks (95/65)
Score is total completed reps after 7 minutes
1:30 PVC Pipe Clean & Jerk- SLOW/EASY REPS (think 1 rep every 5-10s)
12s max empty bar front squats
45s slow & easy air squats
3-5:00 EASY jog -or- bike