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Squat Clean + Jerk (week 3/3)
(beautiful DEMO VIDEO, it's only a lady C&J'ing 324 pounds, nbd)
SHOULDER PEEPS = sub the jerks out with an extra Squat Clean
EMOM x 10
Perform 1 rep of a Squat Clean and Jerk
- Build up to about 50% for your starting weight for the EMOM, then add weight each minute (keeping in mind that you'll have 9 jumps in weight), with a target of finishing around 87.5-92.5% for this week.
- This is an opportunity to put our split jerk technique (that we've been working on over the past few weeks) to great use! You have 10 reps. Make every one count by performing every inch of the full movement to your best abilities. Every rep that you miss (at any point, the clean or the jerk), you'll have 10 burpees to perform after the EMOM.
**If you're not planning on getting up to a heavy weight, or you're not as confident in your technique and want to work on it, let's have you complete a complex each minute of:
1 Clean Pull + 1 Hang Squat Clean + 1 Push Jerk
For Time (15:00 cap):
Calorie Row (ladies = 18-15-12-9-6 for the cal. row reps)
Box Jump Over
*This is a relatively aggressive time cap, so keep moving!
*Scale the numbers to 18-15-12-9-6-3
Post Results to the comments section of this post.