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  • Writer's pictureJohn Fadel

Tuesday Mix w/split jerk technique

Jerk split stance Technique

3-5 min

Clean & Jerk

8min

4 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+%

Rest 1-2 Minutes Between Sets.



"ESPN 6: Seis"

15min time cap

6 Rounds For Time:

200 Meter Run corner of building and back

4 Bar Muscle-ups /10 pull ups

8 Clean & Jerks 115 / 85 lb


Modifications

BAR MUSCLE-UPS

- Reduce Reps

- Banded

- Chest To Bar Pull-Ups

- Pull-Ups

- 4 Burpee To Target (6")

CLEAN & JERKS

- Reduce Reps/Loading

- Sub Dumbbells

- Cleans Only

- Jerks Only


Emom 1min x 3 laps

15 min

12/10 cals rowers

6- 2BB push up to 2 Bentover rows 115/75

8 box step ups 50/35. 12 40/25

45 sec of Ab rollers

45 sec of Russian twists

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