3 sets: 1 minute Chinese plank 

45s wall walk into nose to wall hold 

12 Banded tempo good mornings 

  1. Build to a heavy Clean pause complex: 

1 squat clean 

1 paused low hang clean 

1 paused hang clean 

Pauses are for 4 seconds 

The second and third clean may be a power 

B. Using your heaviest clean complex for the following: 

3 x 4 Cleans 2/3 minutes rest between sets (quick reset between reps) 

C. 6 x 2 

Jerk drives 

– Ideally done with 100% + of your split jerk