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GENERAL WARM UP 5-15minutes
1x:
–2min Foam Roll Upper, Mid, & Lower Back
–1min ea. Side Foam Roll Lats
–1min Childs Pose
–:30sec ea. Thread the Kneedle
Shoulder Warm-Up 2xs:
–20 Band Pull Aparts
–15 Banded Row
–10 Behind the Neck Banded Press
SPECIFIC WARM UP 15-30minutes
Foot Work Specific Split Jerk Warm Up 1x:
–Step into their lunge position
–5 Jump, Land + Recover
–5 Hands on shoulders Jump, Land + Recover
–5 PVC Split Jerk w/ a :01sec pause in the land position
General Barbell Warm Up 1x:
–5 Strict Press
–5 Push Press
–5 Push Jerk
Specific Barbell Warm-Up 2xs:
–5 Jerk Drop
–3 Split Jerk w/ a :02 sec pause in the land
Barbell Warm Up 1x:
–5 Low Clean Pull
–5 High Clean Pull
–5 Muscle Clean
–5 Front Squat
–3 Power Clean
–3 Squat Clean
Weightlifting Complex Build Up Sets , then:
OTM x 5 min:
2 Power Clean + 1 Squat Clean
-use 70% of your max power clean and focus on mechanics and speed
