5 Jumping Pull-ups
15 Air Squats
5 DB Bent-Over Rows
10 DB Push Presses
15 DB Good Mornings
*Use 1 DB (light – mod.) for this with DB in one hand holding on either side.
Use Oly Complex #1 to review (watch a few times to get the movements)
*Perform as many reps as needed until athletes are moving well.
Then, have them work up to their first set of 3 as:
6 Squat Cleans + 6 Jerks
3 Squat Clean and Jerks
*Add load each set.
*Have everyone move forward together so no one is left behind or finished too soon.
(24 min.) Perform Clean and Jerk Sets