Strength Cycle: Cycle 3 – Test Week
Find 1RM Clean Complex
Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk
*This complex hammers the importance of moving well. The best movers will lift the most weight. Complete the complex unbroken.
L: 40/30; S: 50/30 Cal Bike or Row
L: 20; S: 30 Hang Clean and Jerk – L: 75/55; Spl: 115/75; S: 135/95
*The movement is from the hang because we want you to be able to hang onto the barbell for big sets. You should be able to perform the hang C&J in 2 sets or less, so choose Splife or Sport if you can challenge yourself to get it done in 2 sets.
1min Slow Bike/Row
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