Clean & Jerk Day
28 Minute Running Clock
Jerk Werrk
From The Rack
0:00-3:00 EMOM:
5 Strict Press from Split Position
Pause Overhead :05 on last Rep. Then Recover: Front Leg, Back Leg, Front Leg
Start Empty Barbell
3:00-5:00 Add Weight
5:00-12:00 EMOM
Push Press + Push Jerk + Split Jerk
Pause :03 in Catch on both jerks
Start at 55% Jerk 1RM
12:00-15:00 Transition to Ground
Clean Werrk
15:00-23:00 EMOM 8
Power Clean (Pause in Catch, Ride Down to Squat) + Hang Clean
Start at 55% Clean 1RM add 2-5% E2M
23:00-29:00 Clean + Hang Clean @ 72%-77%-82%