Clean and Jerk

Work to 98% of your 1RM C&J for a single,

then complete Drop Sets 2x2. Lower weight by 10-15# for drop sets


Strict Press and Pull Ups

Work at 35% of your 1RM C&J for women and 50% of your 1RM C&J for men: 3 x 3.

Follow up each set of strict press with a set of strict pull ups. Target 8-12 reps, use resistance bands, mods as needed.



Work to 90% of your 1RM Deadlift for a single, then decrease weight for Drop Sets 2x3.

Drop 30-35# for drop sets