5 sets: 2 Hang Clean + 1 SplitJerk
• The 1 Split Jerk is performed after the second Hang Clean only, with no rest. Select a Hang Clean/Split Jerk weight that is challenging yet allows
you to concentrate foremost on proper mechanics. Increase weight each set, if possible.
INTERMEDIATE /
ADVANCED WEIGHTLIFTING
15 minutes to establish a 1RM Clean & Jerk
CONDITIONING
21-15-9 For Time:
Overhead Squat, 95/65#
Pull Ups
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