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“Super-successful people aren’t superhuman at all; they’ve just used selected discipline to develop a few significant habits. One at a time. Over time.” – Gary Keller
Primer: 3 Rounds: 10 Pass Throughs | 10 Figure 8’s | 10 Split Jerks – 3 Rounds | 10 Air Squats
Technique:
4 x 2 Pausing Jerk Drives + 2 Jerk Drives
Strength: 10 Minutes to build to a moderately heavy single
1 Power Clean + 1 Pausing Split Jerk + 1 Split Jerk
Barbell Cycling:
5 Touch and Go Power Clean and Jerks EMOM x 5 Minutes
Recommended weight is 50% of 1 RM Clean and Jerk .