PROGRAMMING
💪 STRENGTH:
Clean and Jerk Technique:
RX: Clean + Jerk Double
FITNESS: Power Clean + Jerk Double
——NOTES——
15 Minutes – Build to RPE 8
No Touch and Go
Primary Focus is Technique
🏃🏽♂️CONDITIONING:
——RX+——
EMOM 20 of:
Min 1) 12/10 Calorie Echo Bike
Min 2) 9 Dual Kettlebell Hang Clean and Jerks @ 2 x 53/35
Min 3) 12 Burpee w/ Lateral Jump Over PVC @ 24/20in
Min 4) Rest
——RX——
EMOM 20 of:
Min 1) 9/7 Calorie Echo Bike
Min 2) 9 Dual Dumbbell Hang Clean and Jerks @ 2 x 50/35
Min 3) 9 Burpee w/ Lateral Jump Over PVC @ 20/16in
Min 4) Rest
——FITNESS——
EMOM 20 of:
Min 1) 9/7 Calorie Echo Bike
Min 2) 9 Dual Dumbbell Hang Clean and Jerks
Min 3) 9 Burpee w/ Lateral Jump Over Dumbbell
Min 4) Rest
——NOTES——
Video Support:
[Burpee w/ Lateral Jump Over PVC](https://youtu.be/-sRb1s5TjtY)
[Dual KB Hang Clean and Jerk](https://youtu.be/kxAYTZSgOE8)