Strength & Mobility
3-4 sets
deadlift x 2-3 @ 21×1
German hang pike pull x 2-4
Quarterfinals Workout 24.3
In 10 Minutes:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time
remaining, weight 4
Notes
If you cannot do the Rx weights on this, consider starting with a light weight that you could do touch and go if you had to (but still do quick singles). Weight 2 should be a moderate weight that still allows relatively quick singles. Weight 3 will be moderate to heavy–something you won’t miss, but maybe your singles are spaced out by about :10-:20. Weight 4 should be heavy, but still not something you would typically be at risk of missing.