Clean & Jerk Work
0:00-5:00 EMOM: Power Clean + Hang Clean + Push Press + Jerk (Start at 50% C&J 1RM)
5:00-17:00 Clean + Push Jerk + Split Jerk (Pause :03 on Each Jerk)
3@70%
2@75%
2@80%
1@85%
MetCon - Proving Grounds "Bulls On Parade"
4 Minute AMRAP:
1 Deadlift (155/105#)1 Power Clean
1 Hang Power Clean
1 Front Squat
1 Shoulder to OH
Proving Grounds challenge is to complete 12 Rounds.
Scale to 50% 1RM C&J to man/womanhandle the bar. It's only 4 minutes. You should not rest.
Buyout — 3 Minute AMRAP:
Hand Release Pushups