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. Power Jerk + Split Jerk 5x 1+1 - Increase load from last week
B. Halted Pull below knee (pause 2sec) into Clean 6x3 @ 70-75%
C. Clean Pull 5x2-3 @ 90%
D. Back Squat 5x5 progressive add 2.5 / 5% to last week last set.
Barbell Cycling Conditioning optional (advanced lifters)
30 x C & J at 60kg using a 30sec work 15sec rest format.
Target to get the 30 reps done in as lest sets as possible.