9/17/2025

Squat Clean + Front Squat + Jerk

Set 1 -

3 Reps

Set 2 -

3 Reps

Set 3 -

3 Reps

Set 4 -

3 Reps

Clean & Jerk Complex:
Clean + Front Squat + Jerk (Or Push Jerk) (4x3 @ 75-80%)
- Focus: Strong catch, tight front rack, aggressive split
Post: 3 sets of 10 Seated Single Arm Rows with Band

Broadhead

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
21-15-9-9
Thrusters (95/65)
Lateral Burpees over the Bar

Independence
21-15-9-9
Thrusters (75/55)
Lateral Burpees over the Bar

Liberty
15-12-9-6
Dumbbell Thrusters (light)
Up Downs

• Target time: 8:00-10:00

• Time cap: 15:00