5 x every 3 min
built up to challenging weight

Squat Clean & Split Jerk

Goal & Intensity:
- Build up to a challenging weight while focusing on clean and strong technique.
- Execution: Perform one lift every 3 minutes, gradually increasing weight each round.
- Progress: Prioritize technique before adding more weight. Take enough rest between lifts.
- Tip: Keep your lifts sharp and explosive – fast pull and solid overhead lockout.
RPE: 7-8