Barbell cycling

B1. Barbell prep

3 Sets @ increase load each set (start w/ empty barbell)
3 Clean pulls
3 Hang muscle clean
3 Strict press
3 Hang power clean
3 Push press
3 Power clean
3 Push jerk w/ pause @ receiving position
+
Build to work weight(s) for B2

B2. 10-9-8-7-6-5-4-3-2-1
Power clean and jerks @ 40-50%1RM clean and jerk

• Rest as needed between sets

Intent. work on your timing and rhythm on the PC+J. Aim to connect each rep together smoothly. Paying attention to how you bring the bar back down to connect the reps will improve your rhythm. Your success here is measured on quality not time = don’t rush the sets or rests, focus on moving well.

Load. You can start @ lower % 1RM and then build up as the reps go down to keep quality unbroken sets.

Option (rep scheme). You can reduce the volume by starting from/moving up to 9 or 8 repetitions instead of 10.