Thursday Get Lifted

Box Squats

On the Minute x 10:

2 Box Squats

* Box Height 3″ Below Parallel

Muscle Clean (0:00 – 5:00)

3 Sets:

3 Muscle Cleans

3 Front Squats

3 Push Presses

Technique Complex (5:00 – 10:00)

3 Sets:

1 Clean Pull

1 Low Hang Squat Clean

1 Push Jerk

1 Split Jerk

Clean and Jerk (11:00 – 22:00)

Minute 1: 1 Squat Clean and Jerk

Minute 2: 1 Squat Clean and Jerk

Minute 3: 1 Squat Clean and Jerk

Minute 4: Rest

Minute 5: 1 Squat Clean and Jerk

Minute 6: 1 Squat Clean and Jerk

Minute 7: 1 Squat Clean and Jerk

Minute 8: Rest

Minute 9: 1 Squat Clean and Jerk

Minute 10: 1 Squat Clean and Jerk

Minute 11: 1 Squat Clean and Jerk

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