Front Squat Warm up: 5 sets of 10 reps ascending weight
Front Squat – 2×8. You should struggle toward the end of these sets.
All lifts will start from the high hang. Dip only, no drag to your knees.
Clean Warm up: Muscle clean + Squat clean. adding a little weight for a few sets
High Hang Clean(full squat) + 2 split jerks
6 sets × 1 (clean) + 2 (split jerks) reps