Thursday, November 6th, 2025
Weightlifting Complex
Every 3:00 x 5 Sets
Clean and Jerk
Rest 10-15 seconds
Clean + Front Squat + Jerk
Start @ 70%, build to ~80% (RPE 8/10)
Focus: Quality reps, not max effort.
“Oppenheimer”
For Time –
15-12-9
Power Clean
Front Squat
Push Jerk
(135/95 lb, 61/43kg)
Score: Time
Stimulus: Power endurance + sequencing efficiency
RPE: 8/10
Strategy: Unbroken or 2 quick sets per movement, smooth transitions.
Optional Accessory Work
3 Sets For Quality
6–6–6 Chest-Supported I-Y-Ts
12 Barbell Good Mornings
:30 Barbell Front Rack Hold, For Load
