A,
Clean & Jerk 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
Week 3

Find your heaviest "perfect" set of 3. Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

B,
5 rounds, each round for time, of:
30 Medicine Ball Cleans, 9/6kg
10 Burpee Pull-ups

Go every 3 mins.

Goal: Consistency Across all Rounds

C,
3 rounds for quality of:
10 Strict Toes-to-bars
10 Seated Good Mornings, pick load
Back Rack Hold, pick load, 20 secs
Rest 1:30

7-10 Strict Toes-to-bars
Seated Good Mornings- barbell; moderate
Back Rack Hold- heavy; try close to your 1RM Back Squat

A,
For time:
Row, 500 m
12 Push Press, 80/55kg
Row, 500 m
9 Push Press
Row, 500 m
6 Push Press,

Goal
Sub 13 min

Log Result

B,
For quality:
50 Banded Bicep Curls
50 Banded Tricep Extensions
25 Banded Sotts Press
Perform with a mini band.

Complete each exercise in as few sets as possible.

For time :

50 Air Squat
10 Kettlebell Swing 24/16kg
40 Air Squat
10 Burpees
30 Air Squat
10 Hanging Knee Raise
20 Air Squats
10 Push Ups

Front rack Lunge

3 x 6, alternating

SO 3:00

Front Squat

3 x 3 @ 70 - 80%

SO 3:00

6x every 2.30
6 reps (3 each side)
- use challenging weight
- keep torso upright
- back rack

Jerk waves
Find daily max
Heavy 5r in 7 min
Heavy 3r in 7 min
Heavy 1r in 7 min
- sent a video of one set per 5, 3, 1 reps
- no fails, keep weight heavy, but doable
- mark down successful last weight of each section

10 min of
10 cal row
5 z press each side
10 walking lunges
3 box jumps

---

Jerk balance
5x every 3 min
5 reps
- leave 1 reps in rez
-take a video of last set and sent it to minna

3 sets 6 reps
Barbell power clean / clean

3 Rounds For Total Reps: ( 17 minutes )

1 Minute : CTB
1 Minute : Overhead Squat 35/25kg
1 Minute : Double Unders
1 Minute : Power Snatch 35/25kg
1 Minute : Bar-facing burpees
1 Minute : Rest

• We are going to be able to tank the most reps on the double unders and overhead squat/ and power snatch. Lets make our main focus on these few movements and choose our pace/strategy on the other movements around this.