Clean and Jerk Strength
500m row
3x
7 bird dog row
3 low box jumps to straight legs
5 banded RKBS
2 rounds 3 reps each
- front squat
- good morning
- Clean pull under
- high hang clean
- Clean and push jerk
Work up to a heavy single. Once you miss a weight 3 times you’re done for the day.
clean is to squat and jerk anyway
mark 3 of your heaviest lifts
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