9/5/2025

STRENGTH - PAUSE SPLIT JERK 4X2

Split Jerk

65% - 70% of 1 Rep Max

Clean & Jerk:
- Pause Split Jerk (4x2 @ 65-70%)
- Focus: Positioning and footwork in the split
- Post: 3 sets of 8 Single Arm Dumbbell Row (each)

FREEDOM (RX'D) - OVERHAUL

15-12-9-6-3
Power Clean (135/95)
15 GHDs (or V-Ups)
15/12 Calorie Row
(KG conv: 60/42.5 PC)