Strength
2 Power Cleans + 1 Push Jerk, then 3×1@90%.
Work up to a max in the complex then do 3 drop sets at 90%. Every power clean should include footwork and a partial squat. As weight gets heavier, squats should get lower. Ideally, if a failure occurs it should be an accidental full clean, not a failed muscle clean at the clavicle.
Conditioning
3 Rounds:
- 10 Dumbell Snatch (alternate sides, 50/35)
- 15 Toes to Bar
- 25 Burpees