- Build to a 1-rep-max clean and jerk.- Aim to perform at least 6 attempts within the 20:00 clock. Take no more than 3 attempts at any given load.- For Accessory - I, prioritize smooth technically sound reps over reaching failure with poor technique.
4 sets::45 ski:45 row- Increase your pace with each set.2 sets:5 wall squats:30 handstand shoulder taps- Hold the bottom of each squat for :03.1 set:5-10 clean pulls5-10 power cleans5-10 hang squat cleans5-10 split jerks- Use an empty bar.5 sets for load:1 clean pull1 power clean1 hang squat clean1 split jerk- Build in load to your first working set.
On a 20:00 clock:1-rep-max clean and jerk
5 sets for load:3 tempo back squats (:03 down, :01 hold, stand)- Rest 2:00-3:00 between sets.