By: 0

PERFORMANCE 
A. Clean & Jerk Prep
Front Squat x 3 reps
Tall Muscle Clean x 3 reps
3 Position Clean (Hip, Above knee, Ground) x 2 reps
Jerk Dip Hold x 3 reps
Press in Split x 3 reps
Split Jerk x 3 reps
B. Every 2:30 x 6 sets (15 minutes)
Clean & Jerk Cluster @70-80% x 1.1.1 rest 10-15s btw clusters
C. “Elizabeth”
For Time:
21.15.9
Power Clean 135/95#
Ring Dip
FITNESS 
A. Clean & Jerk Prep
Front Squat x 3 reps
Tall Muscle Clean x 3 reps
3 Position Clean (Hip, Above knee, Ground) x 2 reps
Jerk Dip Hold x 3 reps
Press in Split x 3 reps
Split Jerk x 3 reps
B. Five Sets:
Clean Grip Romanian Deadlift @30X1 x 6-8 reps
rest 10 seconds
Dumbell Press in Split x 6-8/ per leg
rest 20 seconds
Reverse Crunch x 12-15 reps
rest 60 seconds
C.  “Elizabeth”
For Time:
21.15.9
Dumbell Power Clean 50/35# per hand
Ring Dip