19/12/2017

Strength/Skill

Clean and Jerk

1-1-1-1-1

* Work up method. Establish a heavy clean and Jerk then finish all 5 sets within 10%

Of each other. Squat clean or power clean is acceptable but pick one and stick with it through all sets. Technique and form is priority
Conditioning:
For Time:

15 Clean and Jerk 95/65

12 Clean and Jerk 135/95

9 Clean and Jerk 185/125

* Pick weights you can grip and rip unbroken for the 15’s. Increase weight to something a little more challenging where you may need to take 5 seconds between reps. The last set should feel heavy but doable with 10 or 15 seconds between reps.

Aim for a sub 10 min time

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