10 x every 2 min
4 power clean & Push jerk

if you have a c&j result for 1 RM use about 65%
same weight trough out the workout

Goal & Intensity:

-Improve rhythm and barbell control under moderate load. Use about 65% of your 1RM clean & jerk.
-Smooth and steady barbell cycling, RPE 7. Maintain good mechanics every rep.
-Use your breathing to support rhythm.
Accessories
-Strengthen core and posterior chain to support heavy lifting. Short rests keep the intensity up.
-Core burn and strong posterior chain activation, RPE 6.
-Move with control rather than rushing.
Area of training and benefit: Barbell cycling builds efficiency and endurance with the bar, which transfers directly to faster, cleaner WOD performance. Accessories reinforce core and back strength, creating safer and stronger lifts over time.