Monday GS&C
Every 30 secs for 20 mins
1 Power Clean & Jerk
Loading should be Moderate to Moderate-Heavy and should allow for repeatable reps. Newer athletes can take the bar from the hang position and increase the reps to 2 if doing so to get extra practice.
Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.