BLK LBL Fitness Club – WEIGHTLIFTING

Muscle Clean + Slow Motion Dip and Drive into Tall Jerk)

3 Muscle Clean + 3 Slow Motion Dip and Drive into Tall Jerk @ 6.5/10 RPE

3 Muscle Clean + 3 Slow Motion Dip and Drive into Tall Jerk @ 6.5/10 RPE

3 Muscle Clean + 3 Slow Motion Dip and Drive into Tall Jerk @ 6.5/10 RPE

Dip + Split Jerk

2 Dip + 1 Split Jerk @ 7/10 RPE

2 Dip + 1 Split Jerk @ 7.5/10 RPE

2 Dip + 1 Split Jerk @ 8/10 RPE

1 Dip + 1 Split Jerk @ 8.5/10 RPE

1 Dip + 1 Split Jerk @ 9/10 RPE

Clean Pause Pull + Pause Power Clean + Clean + Jerk

1 Clean Pause Pull (pause in extension for 1 second) + 1 Pause Power Clean at 6” Squat (pause in receive for 1 second) + 1 Clean + 1 Jerk @ 6.5/10 RPE

1 Clean Pause Pull (pause in extension for 1 second) + 1 Pause Power Clean at 6” Squat (pause in receive for 1 second) + 1 Clean + 1 Jerk @ 7/10 RPE

1 Clean Pause Pull (pause in extension for 1 second) + 1 Pause Power Clean at 6” Squat (pause in receive for 1 second) + 1 Clean + 1 Jerk @ 7.5/10 RPE

1 Clean Pause Pull (pause in extension for 1 second) + 1 Pause Power Clean at 6” Squat (pause in receive for 1 second) + 1 Clean + 1 Jerk @ 8/10 RPE

1 Clean Pause Pull (pause in extension for 1 second) + 1 Pause Power Clean at 6” Squat (pause in receive for 1 second) + 1 Clean + 1 Jerk @ 8.5/10 RPE