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WORKOUT

HERKY JERKY (Time)

Herky Jerky

For Time:

50 Wallballs

40 Single Dumbbell Hang Clean & Jerk

30 Single Dumbbell Box Step-ups

1000 Meter Row or 800m Run

30 Single Dumbbell Box Step-ups

40 Single Dumbbell Hang Clean & Jerk

50 Wallballs

Dumbbell: 50/35

Box: 24/20

Wallball: 20/14

POST WORKOUT STRENGTH

Clean and Jerk (1 X 2)

Clean and Jerk (1 X 2)

Clean and Jerk (1 X 2)

Clean and Jerk (1 X 2)

Clean and Jerk (1 X 1)

Clean and Jerk (1 X 1)

Clean and Jerk (1 X 1)

Clean and Jerk (1 X 1)

Clean Grip RDL (1 X 2)

Clean Grip RDL (1 X 2)

Clean Grip RDL (1 X 2)

Clean Grip RDL (1 X 2)

Clean Grip RDL (1 X 2)

BARBELL GLUTE BRIDGES (1 X 5)

https://youtu.be/Ua3f5919PzI

BARBELL GLUTE BRIDGES (1 X 5)

https://youtu.be/Ua3f5919PzI

BARBELL GLUTE BRIDGES (1 X 5)

https://youtu.be/Ua3f5919PzI

BARBELL GLUTE BRIDGES (1 X 5)

https://youtu.be/Ua3f5919PzI

BARBELL GLUTE BRIDGES (1 X 5)

https://youtu.be/Ua3f5919PzI