- For EACH strict press, control up for 2s as well as down for 2 seconds.

- Watch a clock or have someone count out loud for you as we want to complete the full 2 seconds up and down to get the most out of these reps.

- We get a similar benefit from the split jerk strict press as a traditional strict press, however, we also get to practice staying balanced and braced in the split position which directly transfers over to our split jerks.

- Score: Mark completed. This is all about quality, not loading.

Prep
10 Empty Barbell Split Jerk Strict Presses
3-5 Light Reps (No Tempo)
3 Moderate Reps (With Tempo)

- The deficit clean pull serves the same purpose as a regular clean pull but the deficit further strengthens the legs for the pull from the floor as the athlete needs to pull the bar a greater distance.

- Perform reps in singles but let's control the barbell back down to the ground each rep instead of dropping from the top. From there, we can do a full reset before the next pull.

- There should be a hard extension to finish the movement. Elbows may bend slightly but athletes should not intentionally bend the elbows and pull up on the bar.

- Rest as needed between sets.

- Score: Enter heaviest set of pulls.

Prep
- Perform 2-3 sets of 2-3 reps loading up to your working weights.

- Rest as needed between sets.

- Power cleans should be performed as single reps. NOT touch and go.

- Score: Enter heaviest lift.

Prep
1-2 Power Cleans + Push Jerk @ Light Weight
1-2 Power Cleans + Push Jerk @ Moderate Weight

- Conditioning Category: Grindy Threshold

- C&J: Performed in quick singles or small sets. Loading should not exceed 70% of your 1RM Clean & Jerk.

- Toes To Bar: Performed in sets of 5 or more throughout.

- Score: Total time.

- Row at a pace that will allow for bigger sets of toes to bar and quick sets of clean and jerks.

- Aim for bigger sets of toes to bar with quick breaks between sets.

- Aim for fast singles or small touch and go sets on the barbell. Break for as little time as possible between these sets.

Prep
100m Row
5 Toes To Bar
5 Clean & Jerks

Modifications
400 METER ROW
- Reduce Distance
- 300m Ski
- 800m Bike
- 300m Run

TOES TO BAR
- Reduce Reps
- Knees to Chest
- V-Ups
- Sit-Ups

CLEAN & JERKS
- Reduce Reps/Loading
- Sub Dumbbells