Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

Use the same load across all sets.

Rest 3:00-4:00 between sets.

All sets MUST be unbroken/touch-and-go.

Use a load that is challenging for 10 reps, but not a 10-rep-max.


1) Gwen

2) Strength II

3) 230824

Squat Clean and Jerk (STRENGTH II

6 sets:
Every 2:00 complete:
1 squat clean and jerk)

You should be plenty warm after finishing Gwen. Practice a few squat cleans and then begin adding a little load.

Start your first set around 60% of your best single squat clean and jerk.

Increase load across as many sets as possible and finish with something heavy for the day. This may not be a new PR given the previous workout, but you should be close to 90%.