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CrossFit Lifted – Olympic Weightlifting


20 split jerk chalk drills

10 perfect split jerks with PVC pipe

10 high hang cleans

10 mid thigh clean

10 full cleans

Transition from clean to jerk

7×1 clean n jerk

7 sets:

1 CNJ at 10-20 pounds heavier than last week

Rest 60 seconds

Only increase weight if form is PERFECT (dictated by coach)

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