WORKOUT PART 1 (27:00-42:00)
Every 3:00 for 15:00 (5 sets)
1 Clean pull + 1 power clean + 1 squat clean + 1 front squat + 1 split jerk
Notes: This is a heavy weightlifting complex that focuses on developing the clean and jerk, which is our focus movement for the next several weeks. The bar may be dropped between the clean pull and power clean as well as between the power clean and the squat clean. Do NOT rest more than 0:10 when dropping the bar. The split jerk is being worked while in a fatigued state from the prior movements, therefore this movement might be the limiting factor. All 5 sets should be heavy and above 80% of the heaviest weight for the day.
Movement Modifications: Use light loads and potentially add 1-2 reps to each movement for either newer athletes or ones less proficient at the lifts.
Review the goal for the next lifting element as well as how to take the bar out of the racks correctly and how to bail with the weight. The build-up time for part 2 should be relatively non-existent as we are already performing the front squat in the first complex.