Clean it UP

http://misfitathletics.com/improveyourcleanjerk_mft515/

Great write up on how to improve your clean and jerk.  Take a minute for a great read.

Part A: Take 12 min to find a heavy w/ the following

1 Hang Clean + 1 jerk

***Rest 3 min

Part B:

Every 30 seconds for 6 min

1 hang clean + 2 jerks @ 75-80% of above

***Rest 3 min

Part c:

AMRAP 4 min of wall balls

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