Jerks

Warmup

Stretching/mobility

24kg Swings
50/50

28kg Swings
30/30

32kg Swings
20/20

Clean and Jerk: 30secs per arm. Complete the reps, then remainder of 30sec in static hold (top position)
24kg 1,2,3,4.*

32kg Jerks
12/12

Workout

2min Jerks 2x24kg 5RPM
2min Rest
2min Jerks 2x24kg 5RPM
2min Rest
2min Jerks 2x24kg 5RPM
2min Rest
2min Jerks 2x24kg 5RPM
2min Rest
2min Jerks 2x24kg 5RPM

1min Dead Hang
1min rest
1min Dead Hang

………….

*Eg: 1 Clean and Jerk, static hold rest of 30sec, change hands, repeat
2 Clean and Jerks, static hold rest of 30sec, change hands, repeat etc

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