Clean & Jerk Day
30 Minute Running Clock
Jerk Werrk - From The Rack
0:00-4:00 EMOM 4
Push Press + Push Jerk + Split Jerk
Pause :03 in Catch on both jerks
Start at 55% Jerk 1RM
4:00-13:00 Pause Split Jerk Heavy Singles
75-80-85-90%+
13:00-16:00 Transition to Ground
Clean Werrk - 16:00-20:00 EMOM 4
Power Clean (Pause in Catch, Ride Down to Squat) + Hang Clean
Start at 55% Clean 1RM
20:00-30:00 Clean @ 75-80-85-90%+