Clean and Jerk (3 x 3+1; 3 clean + 1 jerk)
Aim for 80% of your 1RM Squat Clean as your starting weight. Jerk only the last rep. Keep your cleans within 15 seconds of each other. If it’s feeling bad in warm ups, go lighter
Back Squat (10-8-6-5-3-2-1; building AHAP)
Start at your last 10×10 weight and build AHAP; rest as needed. Record heaviest single but don’t be afraid to go above your existing 1RM. Record top weight