Squat Clean & Split Jerk

7 x every 3 min

Built up to a heavy double

RPE 7-8

Goal & Intensity
-Develop full-body strength and coordination through progressive Olympic lifting.
-Practice clean receiving position and stable split jerk mechanics.
-7 working sets building toward a heavy but controlled double.
-Each lift should feel strong and technically sharp.
-RPE 7–8, heavy but not maximal.
-You should feel like you could do one more good rep.

Coach’s Tip:
Prioritize clean footwork and balance in the split jerk.
If technique breaks down, reduce the load before increasing again.