082615
CLEAN + HANG CLEAN & JERK
Start at 70% of 1RM C&J. Keep the weight consistent across the work sets. Target 5kg increase / week if work sets are above 100kg Target 2.5kg increase / week if work sets are below 100kg
For Shortest Time:
Do all 3 rounds
– Row 1,000 meters
– 50 Thruster @ 45 lbs
– 30 Pull-ups
Not everyone has a rower, but “Jackie” is reason enough to buy one. A second round at 500/25/15 and a third at 250/15/10 make for a perfect workout.
Leave a Reply
Want to join the discussion?Feel free to contribute!