5 sets of:
Push Jerk + Split Jerk (weak foot) + Split Jerk (strong foot) (2sec pause in catch position on each set
- start with empty Barbell and keep weight light, max 50% of 1RM -
5 sets of:
2 Split Jerks (2sec pause in catch position)
- work up to a heavy weight -
EMOM 8:
Power Clean + Hang Clean
Start @60% and work up (max 85%)
For Time:
10 DB H. P. Cleans (2x22,5/15kg)
10 Burpees
10 DB Front Squats
10 Burpees
10 DB STOH
10 Burpees
(4min cap)
Every 90sec for 4 sets:
Slow Clean Pull + High Hang Clean + H. P. Clean + Push Jerk + Split Jerk
Every 90sec for 4 sets:
Hang Clean + Push Jerk + 2 Split Jerks
Every 90sec for 4 sets:
P. Clean + Hang Clean + below knee Clean
Front Squats:
5/4/3/2/1
Do 6 DB Push Press btw each FS set