WEIGHTLIFTING: CLEAN AND JERK COMPLEX
Every 3:00 x 5 Sets:
Clean Pull + Low Hang Power Clean + Jerk
Rest :15
Power Clean + Jerk
Loading: Starting at 70% of 1RM Power Clean and Jerk, building to 80% on the fifth and final set.
CONDITIONING “DT”
For Time
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Time Cap: 12:00
Score = Time
Barbell: 155/105lb
