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
_____
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
