La 12.12

Pre workout accessory: scap. & core control work

a) 5 x e2m

• 3-6 jerk drive + 3s jerk dip hold @60-90% C+J 1RM

b) For 20 minutes, 8-15 rounds

• power clean + jerk
• clean + jerk

Find heavy work weight for the complex

After workout:

c) 3-5 x e2-3m

• 2-3 clean pulls @90-110% Clean 1RM