8 Dumbbell Press, light and controlled
8 Ring Rows
10 Russian Kettlebell Swings, light
12 Hollow Rocks
50 Handstand Pushups, Open Standard
15-12-9 For Time:
Clean & Jerk, 135#/95#
Extra Work: Every 90 seconds for 10 sets:
For athletes who have a 1RM clean, start at 65%. Add weight after no fewer than two sets.
For athletes who do not have a 1RM clean, start at a moderate load which the athlete can perform with great mechanics.