Friday 04.16.21

Tyson

"In The Air Tonight"

Rx
Clean and Jerk Technique

5 Sets:
1 Pausing Power Clean
1 Power Clean
1 Pausing Push Jerk
1 Push Jerk

*Pause for One Second in the Receiving Position of the Clean
*Pause for One Second in the Receiving Position of the Jerk

10 Rounds:
3 Power Clean & Jerks (135/95)
6 Ring Dips
9 Kettlebell Swings (53/35)

Intermediate
Clean and Jerk Technique

5 Sets:
1 Pausing Power Clean
1 Power Clean
1 Pausing Push Jerk
1 Push Jerk

*Pause for One Second in the Receiving Position of the Clean
*Pause for One Second in the Receiving Position of the Jerk

10 Rounds:
3 Power Clean & Jerks (115/80)
4 Ring Dips
9 Kettlebell Swings (53/35)

Beginner
Clean and Jerk Technique

5 Sets:
1 Pausing Power Clean
1 Power Clean
1 Pausing Push Jerk
1 Push Jerk

*Pause for One Second in the Receiving Position of the Clean
*Pause for One Second in the Receiving Position of the Jerk

10 Rounds:
3 Hang Power Clean & Jerks (75/55)
6 Push-ups
9 Kettlebell Swings (35/26)

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