The Grind

May 17th Friday

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Here we have a C&J complex, with 2 additional Front Squats snuck in between the Clean & Jerk. For the Clean, pull from the ground and catch in the full squat (ideally). Switch to power where necessary. Then, stand up, and complete two additional front squats. THEN finish with 1 big beautiful Split Jerk! Today we have 8 total sets, progressing as shown below based on percentages of full Clean & Jerk 1 RM (tested on 5/1).

Clean & Jerk Complex (8 Sets)

Level 1

1 Clean +2 Front Squats +1 Jerk3 Sets @ 50% 1RM C & J2 Sets @ 60% 1RM C & J1 Set @ 70% 1RM C & J1 Set @ 80% 1RM C & J1 Set @ 90% 1RM C & J

Level 1

Level 2

Level 3

Level 4

Up to 4 Rounds

Level 1

10 Walking Lunges (Total)10 Push-Ups10 Slider SL Hamstring Curls (Per side)10 BB Bent Over Rows10 Deadbugs (Per side)1:00 Jump Rope

Level 1

Up to 10#

Elevated

Up to 35#

Singles

Level 2

12-15#

Knees

45/55#

Combo

Level 3

20#

Knees/Toes

65/75#

Combo

Level 4

25-30#

Toes

85#+

DUs