Movement Warm-up Set 

Junk Yard Dog Warm-up 

Clean & Jerk Progressions 

A.  15-20 Minutes to work up to a heavy single C&J 

B.  AFAP: 

30 x C&J @ 155lb/105lb 

OLYMPIC WEIGHT LIFTING CLASS 

1.  HBBS – 5 x 5 @ set weight 

2.  Snatch – 5 – 8 singles “increase weight by 5-10 lbs from Tuesday 

3.  C&J – 5 – 8 singles “same as above” 

4.  Romanian Deadlifts – 8-6-4 reps “increase weight each set  

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