The Grind

Nov 29th Wednesday

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Part 1: Continuing our work on Clean and Jerk, warm-up to it, and then complete 6 sets of this complex at *ideally* 80% of your 1-Rep Max. Don't know your 1-Rep? Continue adding weight - it should be heavy, but without breaking form.

Part 2: What goes up, must come down! Be intentional with every rep of every exercise - no benefit to rushing through and getting sloppy...we're always watching! 👀

6 Sets of C&J Complex:

Level 1
Power Clean +Clean +Jerk

~80% of 1RM C&J

~80% of 1RM C&J

~80% of 1RM C&J

~80% of 1RM C&J

6*10*16*20*16*10*6 for Time!

Level 1
Ring TucksDB/KB SnatchBox Jumps*=100m Run

Sub: Spinal Balance?

Up to 10#

Up to 12"

15-20#

12-20"

25/26#

20/24"

Pikes (rower)

35#

24"

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