Clean & Jerk Work
0:00-5:00 EMOM: Power Clean + Hang Clean + Push Press + Jerk
Start at 55% C&J 1RM
5:00-17:00 Clean + Push Jerk + Split Jerk (Pause :03 on Split Jerk)
2 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
MetCon - AMRAP 10:
10 Deadlifts
20 Ring Dips / HR Pushups
Use 1RM Clean for Deadlift Weight