8.2.2021
Have you signed up for the Clean & Jerk Clinic? 8/21 8-10am
Warm-up
200 m run
50 ft: high knees, butt kickers, bear crawl, samson stretch
10 each pvc: pass thru, around the world, OHS, GM, leg kicks ea side
50 ft: high knees, butt kickers, bear crawl, samson stretch
10 each pvc: pass thru, around the world, OHS, GM, leg kicks ea side
EMOM
6 min emom – focus on technique not strength
2 clean pulls
2 power cleans
2 hang squat
1 full clean
2 jerks
2 clean pulls
2 power cleans
2 hang squat
1 full clean
2 jerks
Skill Work
5x thru the complex
1 Power clean
1 hang squat clean
1 full clean
increasing weight each time thru
1 Power clean
1 hang squat clean
1 full clean
increasing weight each time thru
Clean (4×2 clean 75%)
Metcon (AMRAP – Rounds)
15 min EMOM
1. 12/10 cal row bike ski
2. 6 Clean & Jerk 115/75 + 145/100
3. 8 Burpees over the bar
1. 12/10 cal row bike ski
2. 6 Clean & Jerk 115/75 + 145/100
3. 8 Burpees over the bar