Clean & Jerk Warm-Up: Barbell only 2×5, 2×2 at 60% then begin to attempt 1 RM.

 

1RM Clean & Jerk

 

15 mins. To determine your 1 rep max Clean & Jerk

Warm-Up with 2 sets of 5 reps, then start adding weight.

Rest 1:00 between efforts and more if needed.

Maximum Effort Consecutive Pull-Ups

Rest 5 mins.

 

Must not rest between reps. These must be unbroken. Do as many strict push-ups as possible, then switch to hand release. Pull-ups may be done with a band, but the athlete must not release the bar.