1. Clean and Jerk EMOMx10: 1 Clean and Jerk Every week you can choose to approach this differently (ie: across, climbing, waves or hit a 1RM). 2. Squat 3×3 Front Squats, across 3. Conditioning 21 Hang Power Cleans 21 Jerks 21 C2B Pull ups 15 Hang Power Cleans 15 Jerks 15 C2B Pull ups 9 Hang Power Cleans 9 Jerks 9 C2B Pull ups Men use 155 for all barbells. Women use 105 for all barbells.