Week 4 – Day 1

LC/Jerk complex @20kg 8/14rpm 11min
Total time: 10.5min

Jerk @20kg 4min, 1min @18rpm

O/H holds 22kg 30sec e.s x2

5 Back squats + 3 box jumps x5
45kg to 60kg box squats

Dbl cleans 2x16kg @12rpm x3

Swings 32kg 10 reps then 30 sec rest x5

Comments
One minute longer with lc jerk complex so nice improvement.
Jerk intervals were tougher than last week as there was no rest in between..was aiming for 6 min but got 4 min then put the bell down for a minute then did another minute.
Over head holds were tough ..my arm got quite wobbly towards the end of the 30sec. I did like this though.

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