July 27, 2019 – Weightlifting

10:00 on a continuous running clock
Rounds Not For Time
5x Scorpion stretch each way
5x Reach throughs each way
5x Russian twists each way 15/10kg
5x Dead Bug each way
5x Bird Dogs each way
5x 1/2 Turkish Get Up each way 20/16kg

then 5:00 warm up with unloaded bar

*weights are indicative of this ought to be heavier than usual – it's only a half get up

A. Clean Pull

Clean Pull
Intervals of 1:30
weight at 120% of your Clean 1RM
6 sets x 3 reps
Scoring: Not Scored

*it's heavy – keep best form – reset reps

B. Clean & Jerk

Clean & Jerk
Intervals of 2:00
weight at 70% of Clean 1RM
6sets x 3 Cleans +1 Jerk (Power or Split)
Scoring: Not Scored

C. Split Jerk 6 x 3

Split Jerk
– 6 sets of 3 reps @ 70%
Rest 0 minutes between sets

*70% of Clean & Jerk 1RM
Intervals at 2:00

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