Clean & Push Jerk : 1 Rep Max

Try to reach a 1RM in 6-8 working sets

Set-up is vital, focusing on good quality reps that mirror each other.

Athletes should aim for consistency in their landing position with proper footwork. Emphasize getting under the bar instead of catching it above parallel and riding it down into the squat.

4 rounds for time of:

25 Box Step-ups, 24/20 in

20 Toes-to-bars

15 Front Squats, 95/65 lbs

Stimulus is moderate, steady pacing across all rounds. Athletes should aim to establish a pace in the initial round that can be maintained across all following rounds. Volume on all movements is moderate, but donโ€™t let that fool you. The legs are going to take a pounding with the step up to squat combo.

Calm and smooth. Try and recover on the step ups.