General Warm-Up
2:00 Cardio Choice (Row Ideally)
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2 Sets (Priming the Pull and Overhead):
5 Barbell Good Mornings
5 Tall Muscle Cleans
3 Barbell Squat Jumps
3 Behind the Neck Push Press
Specific Barbell Prep
3 Clean Lift Offs @ empty barbell (Focusing on Lat Engagement, Bar Path)
3 Low Hang Power Cleans @ empty barbell (Focusing on Hip Contact, Aggressive Pull)
3 Split Jerks @ empty barbell (Focusing on Footwork, Front Foot Flat in Catch)
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2 Sets: Empty, Then Light Loads
1 Clean Deadlift + 2 Low Hang Power Cleans + 1 Split Jerk (Confirm catch position and 2-second pause before adding load)
Weightlifting: Clean and Jerk
Every 2:00 x 6 Sets
1 Clean Deadlift + 2 Low Hang Power Cleans + 1 Split Jerk
Pause 2 seconds in the catch of the Split Jerk before returning to centre each set.
% based on limiting movement. Start at 65% and build across the six sets as mechanics and confidence allow. The complex is designed to develop positional awareness in the pull and reinforce stability overhead, not to chase a heavy number.
Conditioning
For Time
500/450m Row
15 Clean and Jerks
400/300m Run
12 Clean and Jerks
200/150 Double Under’s
9 Clean and Jerks
Time Cap: 15:00
Score = Time
Barbell: 60/40kg
Goals: 8:00-12:00
Stimulus: Barbell Cycling
RPE: 9/10
Primary Objective: Barbell cycling mechanics and efficiency across all three sets.
Secondary Objective: Complete each set of clean and jerks averaging 1:00-1:20 per set, targeting 3:00-4:00 of total working time on the barbell across the whole workout.
