Pause Clean And Jerk 3-3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets.
0:03 pause just below knees (on the way up, NOT from hang.) Athletes with an established 1RM clean & jerk should start around 73%. Build over the first three sets to a challenging but manageable weight, and repeat for three more sets. Athletes without an established 1RM should build from the bar, performing triples until the coach decides they have reached an appropriate load, they perform that load for three more sets.
30-20-10 reps, for time of:
Dumbbell Clean & Jerk, 50/35 lbs
Time Cap 10 mins
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