Clean and jerk.
General warm up 5′
Clean Primer
clean deadlift 3 x 5
clean high pull 3 x 3
jerk fals push 3 x 3
power clean + jerk 3 x 3
clean (deep) + jerk 3 x 3
STRENGTH
Sport: 1 rm clean and jerk
Community: jerk technique
WOD
Sport: 12′ emom → 1 squat clean + 1 push jerk + split jerk @50-60% rm
Community: split jerk carico progressivo → 1 rm clean and jerk
