Work to 90% of your 1RM Clean & Jerk for a single.
HANG POWER CLEAN CYCLING
Then decrease weight to 60% of your 1RM C&J for 2 sets of Max Effort (Max Reps) in 30 seconds. Complete each set of Max Effort Reps: Hang Power Clean Cycling (as many as possible) in 30 seconds.
JERK FROM THE BLOCKS 4 x 2
Work at 80% of your 1RM Clean & Jerk.
BARBELL STEP-UPS 4 x 8 (8 L and 8 R)
Work at 50% of your 1RM Clean & Jerk. Perform 8 reps with each leg per set. BBWOD 1-3-18