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“Dippin’ Jerks”


“Dippin’ Jerks”

We end the week with some accommodating resistance for our power cleans. This is a great tool to help teach you to be explosive on your second and third pull. As you clear the bar over your knees you MUST, MUST, MUST accelerate the bar in order to be successful. Push those elbows around fast and receive the bar in your front rack before standing up.

Carry over your technique to the metcon today and you’ll see the bar move easily. Don’t waste time on the runs and shoot for a sub-10 min time.


Banded Power Clean – 8×3 @ 60% every 1:00


“Dippin’ Jerks”
400m Run
5 C&J (155/105)
10 Ring Dips

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