Begin with sets of 3 squat cleans plus 1 jerk. Rest between and increase weight each set for a total of 5 sets, then proceed with single rep sets until you reach your 1 rep max.
The 3 strike rule is in effect. If you miss a lift for a 3rd attempt, you are done for the day for that lift. Do not continue to force the rep. Understand that 3 missed lifts are not required, you can call it a day at any time leaving something in the tank. You just can't continue to make unlimited attempts at a lift trying to make that weight. Record the top weight for each lift. If you max on the jerk, you may continue with squat cleans if you are able.
Warmup: Coach''s choice to include several sets of power clean + front squat + jerk reps at light weights to get you prepped for this workout.
Cool Down: Choice, A: 1 mile run for time or B: 1000 meter run doing whatever else the coach picks.
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