3 Cleans from Blocks @ 75% 1 RM Clean
2 Cleans from Blocks @ 80% 1 RM Clean
1 Clean from Blocks @ 85% 1 RM Clean
3 Cleans from Blocks @ 75% 1 RM Clean
2 Cleans from Blocks @ 80% 1 RM Clean
1 Clean from Blocks @ 85%+ 1 RM Clean
*Bar should be set above the knee.
2 Tempo Front Squat @ 7/10 RPE
2 Tempo Front Squat @ 7.5/10 RPE
2 Tempo Front Squat @ 8/10 RPE
2 Tempo Front Squat @ 8.5/10 RPE
2 Tempo Front Squat @ 9/10 RPE
*Tempo is the priority! Don’t pick weights where you cannot maintain tempo.
**Tempo: 3 Seconds Down, 2 Second Pause at the bottom
5x 1 Push Jerk + 1 Split Jerk @ 6/10 RPE
4x 1 Push Jerk + 1 Split Jerk @ 7/10 RPE
3x 1 Push Jerk + 1 Split Jerk @ 8/10 RPE
2x 1 Push Jerk + 1 Split Jerk @ 9/10 RPE
*These will be cycled.
*Move up in weight each set and build to a heavy set of 2.
*Keep your movement fluid and precise.