EMOM for 10:

1 Power Clean, 1 Hang Squat Clean, 1 Split Jerk


Climb in weight

Video courtesy of Weightlifting 101.  For the first part of today, a small Clean & Jerk complex to have some fun with.  The goal is to climb in weight each minute.  Start at roughly 60-65% of your Clean & Jerk 1RM, and increase based on how your body feels.  If you feel good this day, make bigger jumps.  If you’re not feeling overly strong, make smaller jumps, OR stay at a weight for all 10 rounds and work on technique, making each rep crisp!


3 Rounds:

30/21 Cal Row

20 Wall Balls (20/14)

10 Hang Squat Cleans (95/65)

Utilize the hook grip in the hang cleans.  That way, your grip isn’t toast when you hop back on the rower.


Scaling Options:

Med ball weight -> 14/10 -> As needed

Bar weight -> 75/55 -> As needed (Elite – 135/95)


Cool Down:

Couch Stretch – 2 min per side


Iron cross – 30 sec per side

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