Clean & Jerk Day
30 Minute Running Clock
Jerk Werrk From The Rack
0:00-5:00 EMOM 5: Push Press + Push Jerk + Split Jerk
Pause :03 in Catch on both jerks
Start at 55% Jerk 1RM
5:00-12:00 Pause Split Jerk Singles (3 SECONDS) @ 70-75-80-85%+
-12:00-15:00 Transition to Ground-
Clean Werrk
15:00-20:00 EMOM 5: Power Clean (Pause in Catch, Ride Down to Squat) + Hang Clean
Start at 55% Clean 1RM
20:00-30:00 Clean + Hang Clean @ 70-75-80-85-90%