Clean and jerk waves – Perform 3 waves of 3 sets (3 – 2 – 1) as follows:

Wave 1: 3 @ 68%, 2 @ 73%, 1 @ 78%
Wave 2: 3 @ 73%, 2 @ 78%, 1 @ 83%
Wave 3: 3 @ 78%, 2 @ 83%, 1 @ 88%

Rest 1:00-1:30 between sets
Rest 2:00 between waves

– Each wave consists of 3 sets (triple, double, single).
– Drop the bar between each lift in the set