Christopher, Defender of our Country just left for service!
Clean and Jerk (12 min to build to a heavy single )
build to a heavy single or work on technique
EMOM for as long as possible:
- 3 Power Cleans
- 3 Front Squats
- 3 Jerks
If you complete 10 rounds, add one rep to each movement for each additional minute.
For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks.
Minute 12 would be 5 of each, and minute 13 would be 6 of each.
L1 65% of 1RM C&J
L3 50% or lower
This video will have you crying, and not from sadness!!