7/16/2025

REDBEARD’S GHOST

Clean and Jerk

50% - 60% of 1 Rep Max

Every 1:15 (10 sets)
10/8 Calorie Row (Or Ski)
3 Power Clean & Jerks (50-60%)

ACCESSORY

3-4 sets:

10 Landmine Press (each) @ Moderate weight – maintain control and quality
10 Landmine Twists @ Moderate weight – maintain control and quality
10 Landmine RDL (each) @ Moderate weight – maintain control and quality

*Rest 2:00 between sets
**Athletes can partner up and go 1:1 on sets