5/6/2026

Clean and Jerk

Set 1 -

3 Reps

Set 2 -

3 Reps

Set 3 -

3 Reps

Set 4 -

3 Reps

Set 5 -

3 Reps

Set 6 -

1 Reps

Set 7 -

1 Reps

Set 8 -

1 Reps

Set 9 -

1 Reps

Set 10 -

1 Reps

Every 1:00 x 5 sets (5:00)
3 Clean and Jerks (singles) @ 70% OR RPE 6-7
-into-
Every :30 x 10 sets (5:00)
1 Clean and Jerk @ 75–80% OR RPE 8

Coruscant

AFFILIATE COMPETE (RX+)

21-15-9

Hang Power Clean (115/75)

Shoulder to Overhead (115/75)

-rest 4:00-

9-15-21

Shoulder to Overhead (115/75)

Hang Power Clean (115/75)

FREEDOM (RX):
21-15-9
Hang Power Clean (95/65)
Shoulder to Overhead (95/65)
-rest 4:00-
9-15-21
Shoulder to Overhead (95/65)
Hang Power Clean (95/65)
(Scored by Time each set)

INDEPENDENCE (Intermediate):
21-15-9
Hang Power Clean (75/55)
Shoulder to Overhead (75/55)
-rest 4:00-
9-15-21
Shoulder to Overhead (75/55)
Hang Power Clean (75/55)
(Scored by Time each set)

LIBERTY (Beginner):
15-12-9
Dumbbell Hang Power Clean (light)
Dumbbell Push Press (light)
-rest 4:00-
9-12-15
Dumbbell Push Press (light)
Dumbbell Hang Power Clean (light)
(Scored by Time each set)

Target Time: 6:00-7:00 per set

Time Cap: 8:00 per set