Wednesday, September 27th

OLYMPIC LIFTING - WE WILL BE TESTING OUR 1RM CLEAN AND JERK TODAY!! 

DON'T FORGET TO WRITE YOUR PR'S ON THE PR BOARD!

2 Minute EMOM:

2 Tall Jerks + 1 Split Jerk from Rack

4 Minute EMOM:

2 Split Jerks with Increasing Weight

2 Minute EMOM:

3 Squat Cleans @ 50-50% 1RM C&J

EMOM Squat Clean and Split Jerk

Set 1 -  2 reps @ 55%

Set 2 – 2 reps @ 60%

Set 3 – 1 rep @ 65%

Set 4 – 1 rep @ 70%

Set 5 – 1 rep @ 75%

E2MOM

Set 6 – 1 rep @ 80-85%

Set 7 – 1 rep @85-90%

Set 8 – 1 rep @ 90-95%

Set 9 – 1 rep @ 95-100%

Set 10 -1 rep @ 100+%

Set 11 –1 rep @ 100+%

Set 12-1 rep @ 100+%

IF YOU CONTINUE TO PR YOUR CLEAN AND JERK WITH GOOD MECHANICS AFTER SET 12 LET YOUR COACH KNOW AND THEY WILL GIVE YOU EXTRA TIME TO CONTINUE.