Friday June 5, 2026
Weightlifting: Clean and Jerk Complex
Every 3:00 x 5 Sets:
Clean Pull + Low Hang Power Clean + Jerk
Rest :15
Power Clean + Jerk
Loading: Starting at 70% of 1RM Power Clean and Jerk, building to 80% on the fifth and final set.
Conditioning
“DT”
For Time
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Time Cap: 12:00
Score = Time
Barbell: 155/105lb, 70/47.5kg
Optional Accessories
For Quality:
4 Sets:
:30 Ring Side Plank Right
:30 Ring Side Plank Left
1:00 Plank on Elbows, Add Load if Able
Rest 1:00 between sets
Set the ring 2-3 inches off the ground.
