Friday Night Lights (FNL) is the most fun you will have working out all year, there are levels of workouts for everyone and everyone always agrees it is FUN!

Today, you’ll go for a heavy clean jerk with a chance for a new 1-rep-max if you’re feeling up for the challenge.

For most of you, every working rep will be 80% of your 1-rep-max clean and jerk or heavier.

Beginner athletes will lift higher volume sets at lighter loads to allow for ample technique practice.

Plan to squat clean and then choose whether you’d like to split or push jerk from there. All athletes will rest 3:00 between lifts.

We’ll spend the majority of our warm-up time drilling the clean and jerk to dial-in mechanics and give plenty of time to practice technique.

Stick around for PR celebrating and recovery after we’re done lifting!

GHD GHR
Glute Ham Raises on the Glute Ham Developer
6-6-6-6-6
(5×6)

For load:
1-1-1-1-1
Clean and jerk
– Rest 3:00 between sets.