Barbell Cycling On the 2:00 x 5 Sets: 3 Power Cleans 1 Pausing Push Jerk + 2 Push Jerks
Set #1 - 65% of 1RM Clean and Jerk Set #2 - 70% of 1RM Clean and Jerk Sets #3+4+5 - Build to a heavy complex for the day.
On the pausing push jerk,
2 second pause in the dip position, and 2 second pause in the catch (quarter squat receiving position). No pause in the second and third overhead movements.
Conditioning “The chief” 5 Rounds of AMRAP 3: 3 Power Cleans (135/95) 6 Pushups 9 Air Squats
Rest 1:00 between each AMRAP.
