Split Jerk Teknik Çalışma
(Dip Drive + Tall Jerk + Jerk Press …etc)
Barbell
Her 2:00 içinde 18:00 Boyunca (9 Sets)
*focus on perfect technique for each set
Sets/1-2-3;
3 Front Squats + 3 Push Presses
*60% of 1RM Clean&Jerk
Sets/4-5-6;
2 Front Squats + 2 Push Jerks
*70% of 1RM Clean&Jerk
Sets/7-8-9;
1 Front Squat + 1 Split Jerk
*80% of 1RM Clean&Jerk
WOD
12 AMRAP:
30 Double Unders
20 Sit Up
10 Pull Up