Clean and Jerk Complex

5 Sets:

3-Position Power Clean

3 Push Jerks

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Ascending Ladder for 7 Minutes:

3 Clean and Jerks 95/135 M-75/105, 3 Toes to Bar

6 Clean and Jerks 95/135 M-75/105, 6 Toes to Bar

9 Clean and Jerks 95/135 M-75/105, 9 Toes to Bar…Add (3) Reps to Each Movement Until Time Cap

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AFTER PARTY

Gymnastics Conditioning

AMRAP 7:

1 Pausing Strict Handstand Push-up^

1 Strict Handstand Push-up

1 Kipping Handstand Push-up

1 Pausing Strict Pull-up^^

1 Strict Pull-up

1 Kipping Pull-up

2 Pausing Strict Handstand Push-ups

2 Strict Handstand Push-ups

2 Kipping Handstand Push-ups

2 Pausing Strict Pull-ups

2 Strict Pull-ups

2 Kipping Pull-ups

Add (1) Rep to Each Movement Until Time Cap

^ Pause for 1 Second with Head on Ground

^^ Pause for 1 Second with Chin over Bar