A. GENERAL (2:00)
Jump Rope Warm up
- Singles normal
- Singles Slow
- Singles, one leg at a time
- Singles backwards

B. MOBILITY / ACTIVATION (2:00)
Spider Step + Rotation
10 reps /side

C1. SPECIFIC (10:00)
Clean Drills, Focus on full extension
3-5 Clean First pull
3-5 Clean First pull + pause in extension
3-5 Clean First pull + pause in extension + Clean
—
3-5 Press
2-3 Slow motion dip + Pause in full extension
2-3 Slow motion dip + Pause in full extension + Split jerk
---
Clean and Jerk, ramp up to 60%

C2. SPECIFIC (4:00)
Push press
Deload bar to push press workout load or slightly lighter
- 2 x 3 Push Press

3 rounds for time
100 Double unders
20 Push Press @ 135/95 lbs

Score: Reps
TC: 10 min
KG: (60/43, Beg: 25/20, 50/35)

Scaling Options
Beginner
100 Single unders
15 Push press @ 65/45 lbs

Intermediate:
100 Double unders
20 Push press @ 115/75 lbs

Clean pull
4 x 2 @ 85-90%

Goal: Weightlifting Accessory