In WOD

07252020

1 Low Hang Clean Pull + 1 Low Hang Clean High Pull + 1 Low Hang Squat Clean + 2 Split Jerks (Set 1: 50% of 1RM Clean and Jerk)
Set 2: 55% of 1RM Clean and Jerk
Set 3: 60% of 1RM Clean and Jerk
Set 4: 65% of 1RM Clean and Jerk

This Clean and Jerk Primer work will break the clean down into 3-parts before completing 2 split jerks
This piece is designed to get you ready to go for the heavier percentages in the complex that follows
We’ll dissect the movement into a clean pull, clean high pull, and squat clean from the low hang position, or just below the knee.
All 5 reps are designed to be completed without letting go of the bar

2 Low Hang Squat Cleans + 1 Push Jerk + 1 Split Jerk (Set 1: 70% of 1RM Clean and Jerk)
Set 2: 74% of 1RM Clean and Jerk
Sets 3-5: 74-85% of 1RM Clean and Jerk

We’ll climb in percentages from the Primer in this Clean and Jerk Complex
These 4 reps are designed to be completed without letting go of the bar

Back Squat (3 Reps @ 109% of 10RM Back Squat)
6 Reps @ 102% of 10RM Back Squat
12 Reps @ 94% of 10RM Back Squat

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