Friday August 28, 2026
Weightlifting: Clean and Jerk
Every 2:00 x 6 Sets
1 Clean Deadlift + 2 Low Hang Power Cleans + 1 Split Jerk
Pause 2 seconds in the catch of the Split Jerk before returning to center each set.
Conditioning
“Inner City Pressure”
For Time
500/450m Row
15 Clean and Jerks
500/450m Row
12 Clean and Jerks
500/450m Row
9 Clean and Jerks
Time Cap: 15:00
Score = Time
Barbell: 135/95lb (61/43kg)
Optional Accessories
For Quality:
4 Sets:
8/8 Single Arm Dumbbell Z-Press
8/8 Dumbbell Single Leg Romanian Deadlift
150ft (30m) Sandbag Carry
Choice on Loads
