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.

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