-5 reps at 60% with 3s pause at bottom of rep
-5 Clean lift off* at 80% clean with 2s at launch position (top of knee cap) per rep. use straps if you have them.
-Clean and Jerk warm up sets .( work up to 75% 1RM over the course of 3 rounds. The idea here is to implement mechanics of the clean lift off into your clean and jerk)
-5 Clean and jerk at 75% 1RM (5 min EMOM at 1 rep every minute)
-rest 3 min
-5 Clean and jerk at 85% 1RM. (5 min EMOM at 1 rep every minute)