Warm-Up: Clean Drills (BB/TB/PVC)
- Front Squat x 3
- 3 Point Clean Catch x 3 x 1+1+1
- Pulls (Below knees / Trace the bar path) x 3 x 3
- Hang Clean Complex (Muscle - Power - Squat) x 3 x 1+1+1
A. Split Jerk 5x 1 - Increase load from last week
B. Halted Pull below knee (pause 2sec) + Clean 6x1+1 @ 75-80%
C. Clean Pull 5x2 @ 95%
D. Back Squat 5x3 progressive add 2.5 / 5% to last week last set.
Barbell Cycling Conditioning optional (advanced lifters)
6 x 20/20sec @ 40-60kg
Power Clean
Compare your score from week 2