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

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CLEAN AND JERK

3 Rounds of:
3 Clean and jerks @ 78-80%
2 Clean and jerks @ 80-82%
1 Clean and jerk @ 82-84%
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.

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STRENGTH

5 Sets of
3 Front squats right into 6 Back squats @ 80% (of front squat 1RM)
Rest 2:00 min between sets.

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(OPTIONAL) ACCESSORY

Glute bridges,
3-4 x 10 (hard)

Banded hamstring curls,
3-4 x 12/12

Aussie pull-ups with pause at chest,
3-4 x 10

Sandbag bearhug hold,
accumulate total of 5:00 minutes

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CONDITIONING

For time:
30-20-10 Calories Echo bike
10-8-6 Sandbag cleans (moderate)