The CrossFit Chamber – Olympic Weightlifting

PCSJ: Power Clean and Split Jerk

Every 2MOM x 10 Sets:

3 x Power Cleans – Reset at the floor

+

1 x Split Jerk ( Pause bottom of dip 2 count )

LOADING:

Sets 1-3 @ 40-50 % max Power Clean

Sets 4-6 @ Increase load and hold

Sets 7-10 @ Add load each set to max

BS: Back Squat

Every 2.00 Seconds x 5 Sets:

Set 1 : 3 Reps @ 70 %

set 2 : 2 Reps @ 80 %

Set 3 : 1 Rep @ 85 %

Set 4 : 1 Rep @ 90 %

Set 5 : 1 Rep @ 90 %

*Do not go over %

*Back off if feeling heavy