1.  Power Clean + Push Press+ Push Jerk + Split Jerk

2.  EMOMx12:

Odd: 7 Deadlifts

Even: 50 Double Unders

Jerk Complex:  Work up to a heavy set, while maintaining excellent form.


You choose the weight.

Supplemental Work:

1.  Banded Deadlift 

2. Back Squat 7x5

To be done before/after class

Work up to a heavy set of 3 banded deadlifts

Back Squat 7 sets of 5 reps.  Weight remains the same across all sets.  Choose a weight that is heavy, but allows you to maintain excellent form.