Wednesday, August 14th, 2024
Clean & Jerk Complex
For Load:
Every 3:00 minutes x 5 Sets
3 Hang Squat Cleans + 1 Jerk
Starting @ 70% of 1RM Clean and Jerk and building to a heavy for the day
“Grettel”
10 Rounds
3 Clean and Jerk
3 Bar Facing Burpees
Load: 135/95lb, 61/43kg
Optional Accessories
For Quality
3 Sets:
:30 second Wall Sit
10 Goblet Cyclist Squat 3030
:15 second Max Effort Jumping Air Squat
Rest 2:00 b/t sets
Tempo [A][B][C][D]
A = Eccentric
B = Position or change of direction between Eccentric And Concentric
C = Concentric
D = Position or change of direction between Concentric and Eccentric
Eccentric = Muscle Lengthening Under Tension
Concentric = Muscle Shortening Under Tension
