Clean & Jerk 1 rep max

 

Spend a full 20 minutes on the clean & jerk.   When you PR go back down to do some lighter weight reps to work on work.  Still learning the lift, spend the entire 20 minutes working on form.

 

Then…

 

21 – 15 – 9

 

Muscle Snatch

 

Bent over barbell row

 

400 meter run

 

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