September 8, 2018 – Barbell Club

September 8, 2018 – Barbell Club

A. 2 Squat Cleans + 1 Split Jerk 5 x 1

2 Squat Cleans + 1 Split Jerk
– 5 sets of
Rest as needed

Build to a Heavy Double clean and split jerk. Take 12 Minutes to build and roughly 5 Sets.

B. 2 Hang Power Cleans + 2 Split Jerks 6 x 1

Every 90 seconds, for 9 minutes (6 sets):
2 Hang Power Cleans + 2 Split Jerks

:2 Pause in the Catch of each split jerk. Be strict.

C. 2 Squat Cleans + 2 Front Squats + 2 Split Jerks 6 x 1

Every 90 seconds, for 9 minutes (6 sets):
2 Squat Cleans + 2 Front Squats + 2 Split Jerks @ 70%

Run C and D back to back. Building from last week. No Rest between C and D work.

D. Squat Clean + Front Squat + Split Jerk 9 x 1

Every 1 minute, for 9 minutes (9 sets):
Squat Clean + Front Squat + Split Jerk @ 80%

Run C and D back to back. Building from last week. No Rest between C and D work.

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