Don’t drop me!
PREWOD
Every 1 min for 10 mins do:
30 Kettlebell Swings (Russian)
Rest 1 min
1 minute on and 1 off so 5 total rounds
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“Gwen”
Clean & Jerk 15-12- and 9 reps
Once you pick up the bar from the ground you can’t let go until you have reached the required reps. These are touch and go reps. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
You pick the weight it’s for max load/time!
*If you let go of the bar, set it on the ground it’s a foul. If you foul you have to restart the reps back at 1.
example I’m on the set of 15 and I drop the bar on rep 7 when I pick up the bar again I have to start the 15 rep round again at 0 till I can complete unbroken 15 hang cleans.
