CLEAN & JERK

Warm up:
Ergo 3min in 1min intervals
30 sec light
15 sec intermediater
15 sec hard

Emom 10
1. 10+10 Single leg DL
2. 6+6 KB Push press
3. Front rack opener
4. 5+5 Windmill with plate
5. Kazak squats with pause

5 Emom @30-45% (Clean & Jerk 1RM)
Power clean
2 Hang squat clean
3 Thrusters

5 Every 90s rounds @ 50-70%
1 squat clean
1 hang squat Clean
2 split jerk

E3mom @70%->
1 Cean & Jerk
Add each round 2.5-5kg until fail.
Then reduce weight -20% for 1 round and repeat adding weight for 2 rounds. Last two rounds heavy, but no failed reps.

Mark only last single C&J results.