8-30-16

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CrossFit Lifted – Olympic Weightlifting

SKILLWORK

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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