WARM-UP

12:00 minutes for quality & minimum rest of:
:45s Row
10 Romanian deadlifts with dumbbells
10+10 1-Arm shoulder press
8+8 1-arm bulgarian split squat with twist
20 Deadbugs

---

CLEAN AND JERK

3 Rounds of:
3 Clean and jerks @ 74-76%
2 Clean and jerks @ 76-78%
1 Clean and jerk @ 78-80%
Rest 1:00 min between sets.

Same thing as on day 1: “wave sets”, but for C&J. In one round you’re going to do a set of 3, followed by set of 2 and lastly one single. Rest 1 minute after each set. The lifts throughout the workout will go like this: 3-2-1-3-2-1-3-2-1.
Aim for the target weights, but also try and increase the weight slightly each round.

---

STRENGTH

4 Sets of
4 Front squats right into 8 Back squats @ 75% (of front squat 1RM)
Rest 2:00 min between sets.

---

(OPTIONAL) ACCESSORY

Glute bridges,
3-4 x 8 (hard)

Banded hamstring curls,
3-4 x 10/10

Aussie pull-ups with pause at chest,
3-4 x 8

Sandbag bearhug hold,
accumulate total of 5:00 minutes