Day 3 Cycle #6

Power Clean
A) Work to 80% of your 1RM Clean & Jerk for 1 Set of 1 Rep (1×1)
B) Decrease the weight for 2 Sets of 3 Reps (2×3)
*For Drop Sets 2×3, decrease weight by 30lbs if heavy single is above 240lbs and by 20lbs if heavy single is below 240lbs 
Target 10lbs increase / week if work sets are above 240lbs
Target 5lbs increase / week if work sets are below 240lbs

Back Squat PAIRED WITH Single Leg Lateral Box Jumps
*Click to see Single Leg Lateral Box Jumps
4 Sets of  3 Back Squat and 3 each leg SLL Box Jumps (4×3+3e)
Work at 70% of your 1 Rep Max Back Squat if 1 Rep Max is above 375lbs.
Work at 75% of your 1 Rep Max Back Squat if 1 Rep Max is below 375lbs
Target 20lbs increase / week if work sets are above 375lbs 
Target 10lbs increase / week if work sets are below 375lbs

Split Jerk
Work at 70% of your 1RM Clean & Jerk for 4 Sets of 3 Reps (4×3)
Target 10lbs increase / week if work sets are above 240lbs
Target 2.5kg increase / week if work sets are below 240lbs

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