Score total reps.
Syncro Bar Work: Clean & Jerk
- Position 1x5
- Position 2x5
- Jerk Balance x5
- Split Jerk x5
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Skills & Technique: (Click below for links to more info)
Heavy Clean & Jerk EMOM: 10 Minutes
Find a starting weight and add weight each minute.
Immediately followed by 5 minutes to establish new Clean & Jerk 1RM.
Shoulder Press 3x7@75% of 1RM
New Athlete Shoulder Press 3x5
Accumulate 1 minute hold in support (top position) of ring dip
Accumulate 1 minute hold in bottom position (bicep touching ring) of ring dip.