“building blocks” week 12 day 3

clean & jerk

  • 10 sets : e2mom
    • sets 1 – 2 : @ 60-70%
      • 1 liftoff (above knee) + clean (from liftoff)
      • 1 front squat
      • 1 jerk
    • sets 3 – 5 @ 70-80%
      • 1 liftoff (above knee)
      • 1 clean & jerk (floor)
    • sets 6- 10 :
      • 1 clean & jerk @ 80+%

4 rounds : emom

  1. 15/12 cal ski
  2. 12 double db shoulder to overhead (50/35)
  3. 9 high box jumps
  4. 6 ring/bar muscle ups
  5. rest