April 8, 2021

Warm up
3 RDS with an empty bar
Of the complex

Emphasis on the push jerk, that will most likely be athletes limiting factor!

Strength
3 power clean + 3 front squats + 3 push jerks
Every 3 minutes for 21 minutes

Between sets 10-15 band pull aparts

Workout
3 RDS for time
10 deadlifts + 30second hold at top after final rep
20 toes to bar
Run under building