workout
hang power clean and jerk
3-3-3-3-3-3-3
warmup
round 1
10 alternating Spider-Man stretch
10 medball deadlift 20/14
10 medball front squat 20/14
round 2
20 mountain climbers
10 medball shrug and pull unders 20/14
10 medball push press 20/15
round 3
20 double knee tuck in plank
10 medball cleans 20/14
10 medball thrusters 20/14
round 4
10 medball cleans 20/14
10 medball thrusters 20/14
then
push jerk progression
and
Work up to your starting load