2×5 Wall Squat
2×10 Drop Squat
2×10 Hand Release Push-ups, 3 count hold at top
Mt. Climber stretch/wrist stretch
1) 5x (1 Hang Power Clean + 1 Front Squat + 1 Shoulder 2 Overhead)
2) 6×1 Clean and Jerk @ 85% (full squat clean and split jerk all at 85%)
2a) 6×3 Hang Power Clean + Shoulder 2 Overhead
Proficiency must be demonstrated on 1) in order to do 2), the Olympic standard clean and jerk.
If you are new or still working on technique, you will be required to do 2a).
100 Push-ups (any style, chest to deck/full lockout)
10 Ground 2 Overhead, 155#/105#