BBC Weightlifting - Clean and jerk Workout
Build up to a heavy single clean and jerk. Max out.
You are allowed 3 failures before calling it quits.
B) Front squat open set
Use 94-100% weight and do a single set of as many reps as possible of front squats. Rep range 2-10 reps.
If you don’t know your 1RM, then use a heavy weight you feel confident in hitting around 3-8 reps max.
Use Epley’s formula to calculate new 1RM estimate
(Weight x Reps x 0,0333) + Weight
= Estimated 1 rep max
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