WARM UP (15 minutes total)
A) 3 rounds, but no more than 8 minutes:
1. Strict Handstand Push Ups x 5
2. Pistols x 5 (each leg)
3. Back & Hip Extension x 5
B) 7 minutes: Movement-specific Warm Up for the Clean & Jerk.
1) Front Squat: 3x3 – As heavy as possible with no misses.
2) Strict Press: 3x3 – As heavy as possible with no misses.
Clean & Jerk Complex: 1 Low Hang Clean (from below knees) + 1 Push Jerk + 1 Split Jerk – 12 minutes to work up to a heavy set with no misses.
As many rounds as possible in 30 minutes:
10 Chest-to-Bar Pull Ups