Specific Prep
2 Sets, For Quality
6 Tall Muscle Cleans
8 Bradford Press w/ Lockout
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
3 Barbell Squat Jumps
Barbell Primer
Clean Lift Off + Slow Pull Power Clean + Low Hang Power Clean
Rest 15 sec
Power Clean + 3 Split Jerks (1st Rep Pause in Dip, 2nd Rep Pause in Catch, 3rd Rep @ speed and tempo)
Weightlifting: Clean and Jerk Complex
Every 3:00 x 5 Sets:
Clean Pull + Low Hang Power Clean + Jerk
Rest :15
Power Clean + Jerk
Loading: Starting at 70% of 1RM Power Clean and Jerk, building to 80% on the fifth and final set.
The clean pull establishes the path, the low hang power clean reinforces pushing the ground away with the bar close as we pass the knees, and the jerk demands a vertical dip and a locked-out catch before the bar moves. Every rep in both segments should look intentional and controlled.
Primer
Adjust to working loads.
1 Round at workout pace:
6 Deadlifts
4 Hang Power Cleans
2 Push Jerks
Use this to confirm "DT" load and cycling mechanics before the workout begins.
Conditioning
"DT"
For Time
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Time Cap: 12:00
Score = Time
Barbell:
L3. 70/47.5kg
L2. 60/40kg
L1. 50/35kg
Goals: 5:00-10:00
Stimulus: Barbell Conditioning / Grip and Forearm Pump
RPE: 9.5/10
Primary Objective: Complete each round in under 2:00, cycling the barbell continuously from the last Deadlift into the Hang Power Cleans without setting the bar down.
Secondary Objective: Maintain the Push Jerks unbroken every round; breaking here creates the largest loss of time in the workout.
