Warm up with coach led hip mobility for 7 minutes then sit in the bottom of your squat for 1 minute on, one minute off, one minute on.
Back squat 8×3 with 80% of your 1RM. Try a cambered bar, a buffalo bar or a Safety Squat Bar. The bar weights are written on the bars. Take no more than :90 between sets!
“Grace” (with a full clean!)
30 Clean and jerks for time (95/135 T1, 135/185 T2)
You must preform a FULL CLEAN (ie. catch it in a FULL squat, each rep) and preform a push or split jerk for each rep. This is NOT a ground to overhead, it is a CLEAN and JERK!