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

Wave 1: 3 @ 65%, 2 @ 70%, 1 @ 75%
Wave 2: 3 @ 70%, 2 @ 75%, 1 @ 80%
Wave 3: 3 @ 75%, 2 @ 80%, 1 @ 85%

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