General stretching – 10 mins.
Clean warm up / practice – 5 mins.
Cleans – every 2 minutes x 10 – building up to a heavy single. ( 20 minutes) Jerk warm up – 5 minutes Jerk – every 2 minutes x 10 building up to heavy single ( 20 mins )
This is not a max attempt but to get comfortable getting under heavier weight. This is a starting point to our training program
If you hit your heavy single before the 10th set, stay at that weight or drop by 10% to finish the sets