Thu
A. Warm Up
3 rounds
5 inchworms
10 hollow to super
10 air squats
B. Activation
B1. 5 x 2
Weighted Pull Up @2010
BW Pull up (this week we will use partners to spot people to do the reps, EVERYONE does pull ups)
rest 90 sec
C. Barbell Skill work
OT2min for 10 sets
W2B
3-5 Hang Clean with less than or equal to 30/20kg
2 sec pause in bottom
3-5 Push jerks with pause in catch
BASE - Totem 1
5-5-5-5-5 Push Jerks
5-5-5-5-5 Hang Power Cleans
Do all Jerks before doing Cleans, must be TnG
Totem 2+
5-5-4-4-3-3-2-2-1-1 C&J
must be touch and go