Stu and Rob
Power Clean and Jerk Complex- 3 Set of 8 Reps
3 Sets (3 Power Cleans+1 Push Jerk+3 Power Cleans+1 Jerk)
*rest 60-90 seconds between sets*
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Athletes Notes
How to approach the lifts
* This will be cycled. Each set, perform 3 Power Cleans+1 Push Jerk+3 Power Cleans+1 Jerk
*Move up in weight each set
Example Sets*Based off a 300lbs Clean and Jerk 1RM
Set 1. 3 Power Cleans+1 Push Jerk+3 Power Cleans+1 Jerk #155
rest 60-90 seconds
Set 2. 3 Power Cleans+1 Push Jerk+3 Power Cleans+1 Jerk #185
rest 60-90 seconds
Set 3. 3 Power Cleans+1 Push Jerk+3 Power Cleans+1 Jerk #205
CrossFit Division 
Set 1. #135
Set 2. #155
Set 3. #185
Great way to start the day!!! 0600 Class back at it!!!
Was a good one! worked at 75/85 for the sets.
95/115/135
Challenging, but fun.
105/125/135 – I went for a last set at 145 but messed up the rerack after the first jerk and decided to pop down 10lb. I enjoyed it
95/105/115 .. and a bonus set at 120!
I went super light as this is the first time
doing C and Js in about 8 months due to shoulder and still working in strengthening shoulder. 27-32-37 lbs, felt good to get back to doing them.
135-155-175
105/115/125
And 125 for the extra set.