A.
Every 90 seconds, for 4:30 (3 sets):
Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
Squat Jerk
x 3 reps
If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.
B.
Every 2:30, for 17:30 (7 sets):
Clean & Jerk
*Set 1 = 2 reps @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 91%
*Set 5 = 1 rep @ 96%
*Sets 6-7 = 1 rep @ 101%+
The goal today is to find a 1-RM Clean & Jerk.
C.
Every 2:30, for 10 minutes (4 sets):
Clean Pull with a 6 second lowering phase x 3 reps @ 105% of 1-RM Clean
D.
Every 3:30, for 21 minutes (6 sets):
Dead Stop Front Squat
*Sets 1-2 = 5 reps @ 80% of 5-RM Dead Stop Front Squat
*Sets 3-4 = 5 reps @ 85-90% of 5-RM Dead Stop Front Squat
*Sets 5-6 = 5 reps @ 90-95% of 5-RM Dead Stop Front Squat
E.
Two sets of:
Barbell Lunges x 6 reps each leg
L-Sit x 20 seconds
Ab Rollout x 10 reps
Rest 90 seconds