Wednesday, September 13th

A.

OLYMPIC LIFTING

3 Minute EMOM:

3 Tall Jerks with Empty Barbell

2 Minute EMOM:

3 Split Jerks with Empty Barbell

5 Minute EMOM:

1 Split Jerk at 60%

Build over course if mechanics are good

3 Minute EMOM:

2 Squat Cleans @55-60% 1RM C&J

Every 2 Minutes for 8 Sets: 1 Squat Clean and Split Jerk

Sets 1-2: 2@60%

Set 4: 2@65%

Set 5: 1@70%

Set 6: 1@75%

Set 7: 1@80%

Set 8: 1@80%

Set 9: 1 @ 85%

Set 10: 1 @ 85%

B.

BARBELL CONDITIONING:

7 Minute EMOM:

3 Power Cleans + 3 Front Squats + 3 Push Jerks (105/75) FB – (135/95)

Here's a video on what a tall jerk is.


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