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 58% Jerk 1RM
4:00-13:00 Pause Split Jerk Heavy Singles by feel
75-82-87-92%-95%+
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 58% Clean 1RM
20:00-30:00 Clean
70-77-82-87-92%+
Athletes may go higher than percentages if they're feeling strong!