2 Power Clean + 1 Push Jerk 5×1 at 65% 1RM
2 Power Clean + 1 Push Jerk x 5 sets (@65% of 1RM)
* Complete a set every 1:30 *
Percentages are based off of 1RM Squat Clean and Jerk
Set is completed by 2 single power cleans, and at the top of the second clean, athletes will transition into 1 push jerk
Make sure athletes pause at the top of the second clean to reset grip (if needed), feet, and get tight before going overhead.
Focus on consistency in the landing position with a tall, stable torso and active shoulders.
Record your heaviest lift as 1 of your scores for load
BEGINNERS: Athletes can either work up to a comfortable weight or change to power clean and push press work on the power clean. Scale to 5×2 Power Clean for athletes who are new or may struggle with overhead mobility.
Record each set
Front Squat 3-2-1-1-1
3-2-1-1-1 Front Squat (build up in weight)
How to approach the lifts
Strip weight after clean and jerks and hit a few light sets.
Athletes will build up to a heavy triple, followed by a heavy double and finish with 3 sets of heavy singles.
These are based on feel and should not be maxed out. Athletes should only need 3-4 sets to work up to a heavy 3, after that they should be able to go right into their heavy double. The 3 singles can be the same weight or added for each set.
Focus on a tall torso with high elbows. Smooth and controlled, unlock the hips back and then pull straight down with your hamstrings.
Before descending, we want athletes to take a solid stomach breath to secure the midline.
We start by unlocking the hips back during the descent and then sending them straight down between the heels.
On the drive, we want to see athletes explode out of the hole with a tall chest while actively pressing up on the bar (think thruster but no press). We are breathing out as we extend at the top.
Complete as many rounds as possible in 12 mins of:
10 Strict Pull-ups
15 GHD Sit-ups
10 Box Jump Overs, 24/20 in
The stimulus is moderate-steady pacing across rounds. Athletes will have moderate skill bodyweight movements where the goal should be to stay aggressive with the pace (open style). Reps are low, and breathing should be recovered through the strict pull-ups.Goal pace should be 1 round every 1:45-2 minutes.