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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