A) Every 5 minutes for 4 rounds complete for quality:
5 touch and go power clean and jerks (building in weight each round as form allows)
10 db Arnold press (2x35-50lb/2x25-35lb)
5/side db tempo Bulgarian split squat (hold only one of your dbs or both dbs, athletes choice)
5 strict tempo toes to bar
*3 second eccentrics on tempo movements
B) 10 minute alt. EMOM:
1) 1 squat clean and jerk
2) 35-50 double unders or 30 seconds practice
*Suggestion: start at 135/95lb, 155/105lb or 185/135lb and build from there
*Athlete can choose between push jerk or split jerk for EMOM
