Warm Up

10 reps of: Front Squat, Press in Split, Clean from Hip, Jerk Balance

5 reps of: Clean from Knee, Pause Jerk, Clean, Jerk

Main Session

Clean & Jerk – 2 reps x 5 sets (75%)

Clean Deadlift – 3 reps x 4 sets (110%)

Front Squat 4 reps x 4 sets (75-80%)

Abs – 10 reps x 4 sets


We are heading into testing 1RMs next week, it would be ideal if you could get all the tests done if you can’t make it to all the sessions.

Related Post