Thursday – June 4

5 Rounds 

7 Deadlifts (185/125)

12 Toes to Bar

Then

5 Attempts:

Heavy Power Clean and Jerk 

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The couplet should allow you to be aggressive from the start and through the finish, somewhat based on the grip and midline integrity. Keep tabs on what your core/low back are doing on both movements, try to stay tight and stiff especially on those later rounds. YOU CANNOT WARM UP THE CLEAN AND JERK after the couplet. You get 5 attempts, and only 5 attempts. If you need to warm it up, do it before the workout.

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SUGGESTED WARM UP:

  1. 10 Burpees + 10 Box Jumps – 2 rounds
  2. 10 Scorpions with a pause before changing direction
  3. 5 Deadlifts + 5 Strict Press + 5 Good morning (45/35)
  4. Mobilize / stretch thoracic and front rack
  5. Build up Clean and Jerk to 50-60% with 3-5 toes to bar between sets

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