Grit Strength and Conditioning – Strength & Conditioning

Clean and Jerk (Every 90 Sec for 15 min (10 Sets))

Hang Clean + JerkStart around 65% of your 1-RM Clean and Jerk, and build over the course of the sets, but only add weight if all aspects of your lift felt mechanically sound.*Hang positions take away the need to navigate the knees, which makes the lift less complicated and allows you to focus more on speed. It is important to understand that the explosion phase takes place around the mid thigh. Focus on that explosion today!

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP

16 Dumbbell Box Step-Overs (55/35 lbs to 20″ box)

16 Dumbbell Push Presses (55/35 lbs)

16 Alternating Pistols