Hang Clean & Jerk
3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Use the build up method to find your heavy set of 3. Each rep should have you completing the jerk after the clean. Keep in mind this is supposed to have you with PERFECT reps. This means foot position, receiving position, bar contact, etc…all dialed in. It’s what will pay off in the long run. Once you find your max set you will want to make sure you accumulate a total of 4 work sets within 10% of your best for the day. This can happen both on the front and back half of your work sets.


THEN –

3 rounds for time of:
20 Dumbbell Thrusters, 50/35 lbs
20 Lateral Burpees Over Dumbbell
Goal: sub 12 mins

Dumbbells here we come! This is a simple workout and for many of us is going to be a test of will to keep moving. The weight on the dumbbells should have you able to get any work sets on the thrusters done in no more than 2, max 3 sets with a short break. The lateral burpee is over both dumbbells with them flat on the ground. Keep a strong and steady pace here.

Post Work
1x:
:90sec per side True Hip Stretch
:30sec per side Overhead Samson Stretch