push jerk

Monday

A. clean and push jerk skill work.   B. EMOM x 10 min: increasing load E1-2min 1 hang clean (power or full) + 1 clean (power or full) + 1 front squat + 1 push jerk C. AMRAP 5 min: burpee box jump over

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Monday

A. 10 min clock to build to a heavy complex of: 1 deadlift + 2 hang power clean + 3 push jerks (todays emphasis is the push jerk- making sure to have a strong rack position and vertical torso during dip drive phase) B. E 30sec x 5 min (10 total): 1 complex @70-75% of

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Friday

A. 10 min to build to a heavy single complex: 1 Deadlift + 1 hang power clean + 1 push jerk (heavier than last week) B. Every :20 for 5 min (15 sets) 1 Deadlift + 1 hang power clean + 1 push jerk @ 70% of 1rm.

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Thursday

A. 10 min: work to a heavy single complex of the following; 3 deadlifts, 2 hang power clean, 1 push jerk *deadlifts must be touch and go, bar must not be dropped on hpc. *work on making an attempt every 1 min for the first couple rounds, then 90 sec., then 2 min your last

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Wednesday

A. Barbell Skill work for today’s movements B. 10 min clock to build to a heavy single complex: 1 Deadlift 1 Squat Clean 1 Front Squat 1 Push Press 1 Push Jerk C. ARMAP 5 min @ 60-70% of todays part B. 1 unbroken complex x max reps.

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Tuesday

A. Hang power clean skill work + push jerk skill work B. 10 min clock to build to a heavy single complex: 1 deadlift, 1 hang power clean, 1 push jerk *treat this similar to an emom like last week. C. 5 min ascending ladder: *use ~60% of your 1rm of todays heavy single. 1

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