A. Clean and Jerk Complex

Clean & Jerk complex

12 sets

4sets
1 powerclean; 1 squatclean; 3 frontsquats; 1 splitjerk

4 sets
1 powerclean; 1 squatclean; 1 splitjerk

4 sets
1 powerclean; 1 splitjerk

B. Clean Pulls

5 Sets:

4 cleanpulls @120 % of complex Max.

A1. Back Squat 6-4-2

6 Back Squat
4 Back Squat
2 Back Squat

Work at 1-2RIR for all sets.

A2. Weighted Supinated Pull-Up 6-4-2

6 Weighted Supinated Pull-Up
4 Weighted Supinated Pull-Up
2 Weighted Supinated Pull-Up

Work at 1-2RIR for each set.
Scale:
- various banded variations (add small plates if needed to hit the right intensity)
- 5-3-1 negatives with 5sec., 8-12sec. and 15-30sec. ecc.
- double amount of supinated ring rows

B1. Seated Banded Leg Curls 3 x 15-25

15-25 Seated Banded Leg Curls
15-25 Seated Banded Leg Curls
15-25 Seated Banded Leg Curls

1sec. hold at peak contraction.

B2. Single Arm Dumbbell Floor Press 3 x 6-12

6-12 Single Arm Dumbbell Floor Press
6-12 Single Arm Dumbbell Floor Press
6-12 Single Arm Dumbbell Floor Press

Keep 1-2RIR in every set.

B3. Band Pull Apart 3 x 15-20

15-20 Band Pull Apart
15-20 Band Pull Apart
15-20 Band Pull Apart

1sec hold at peak contraction.

A. Clean and Jerk

In 5-7 sets work up to a heavy (not max) weight for:
P. Clean + Clean + Jerk

B. Back Squat

In 5-6 sets work up to a heavy (not max) double for the day (H2).

C. Capacity Workout

4 sets of:
8 P. Cleans
12 C2B
8 STOH
12 Bar facing Burpees
8 Front Squats
rest 3min btw sets

- go as heavy as possible on BB-movements but keep all reps unbroken -