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Warm Up

Stretch/ Mobility

3 Rounds w/ Barbell or PVC

*Clean Grip

3 Down Up Shrugs

3 High Pulls

3 Muscle Clean

3 Clean Land (Quarter, Parallel, Full Squat)

3 Split Jerk/ Push Jerk

A. Clean and Jerk

20 Minutes to find 1rm!

(Try to focus on proper technique; take your


Start with 1-2 Reps @ 75% then slowly add weights after each successful lifts*

No more than 3 fails.

B. Front Squats

3 x 5 @ 50-60% of Today's Clean and Jerk*

3 seconds pause at bottom

C. Accessories

5 x 10

Chest supported DB Rows


10 Hammer Curls

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