500m Row
10 1 Leg KB RDLs (L+R)
10 KB Swings
10 Goblet Stretch
10 Broadjumps
10 Ring Rows
10 Tricep Extensions
10 Press

Split Jerk Technique

Burgener Warm up (Clean)


10 min. EMOM

2 Clean & Jerks @ 60% of 1RM



Clean and Jerk (1×1)

Jeremey—170# (PR!)

Hit a PR today, but didn’t feel great about the technique. I really kinda muscled it up to be honest. Didn’t drop nearly enough. Still, a PR is a PR! I’ll take the 5# jump.


Monkeyed around with some handstand push-ups and butterfly pull-ups. I’m really starting to get the hang of the butterfly. Kip feels nice and easy. I’m able to relax on the way down instead of tense up.

Published by

Jeremey DuVall

Jeremey is a Happiness Engineer and Team Lead at Automattic, makers of WordPress.com and more. He also co-founded a nonprofit called Drink for Pink that supports local breast cancer research in Colorado. He writes and speaks about leadership, learning, and self-improvement.

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