11/25/2019: Sweet Potato Casserole

Clean and Jerk

Every 3:00

10@155/105

10@185/125

10@205/145

10@225/155

10@205/145

10@185/125

10@155/105

Athletes Notes

*Choose weight that allows you to increase weight each round and keep moving with the below suggestions.

*First set should be smooth with fast singles. Looking to hit 1 rep every 5 secs

*for the 2nd and 3rd set look to keep reps every 10-12 secs

*4th set will be the hardest but fight to keep hitting 1 rep under 20secs

*keep time frame the same working bak down. Remember to catch in the dip on the clean and drive directly into the push jerk for time under tension is key in this workout.

Target time each set: 2:00

Time cap each set: 2:30