Jerk split stance Technique
3-5 min
Clean & Jerk
10min every 1:30min x5
5 Sets:
Set 1: 2 Clean & Jerks 60%
Set 2: 2 Clean &Jerks 70%
Set 3: 2 Clean & Jerks 80%
Set 4: 2 Clean & Jerks 85+%
Set 5: 1 Clean & Jerks 90+%
"Front Seat" 16min
For Time:
20 Front Squats
20 Bar-Facing Burpees
20 Push Press
20 Cals any machine
20 Clean & Press
Barbell: 115 / 85 lb
Modifications
ALL BARBELL MOVEMENTS
- Reduce Loading
- Reduce Reps
- Sub Dumbbells
BAR-FACING BURPEES
- Reduce Reps
- Bar-Facing Burpee Step-Overs
- Regular Burpees
- 20 Cals On Any Machine
Emom 1min x 3 laps
12 min-
Cash in: curb and back run
Cash out: curb and back run
6- 2BB push up to 2 Bentover rows 115/75
8-box step ups 50/35. 12 40/25
12-TTB
20 butterfly sit-ups
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