Friday 9/23/16

Warm-Up

Dynamic warm-up of coach’s choice

+

3rnds:

3 Push Press’s (empty barbell) + 3 Jerk drops (PVC)

+

3rnds:

5 Muscle Cleans + 5 Front Squats

*Light loads

+

(Hang Power Clean + Push Jerk or Push Press if Mobility is bad) x 3-4 sets

*Goal is to find starting weight for Part “A”

 

A. EMOM for 5min:

Above knee Power Clean + Push Jerk

*Build light to moderate load

+

EMOM for 5min:

Clean Lift Off with pause + Power Clean+ Push Jerk

*Must build heavier then the weight you choose below

 

B. “Grace”

30 Clean & Jerks (135/95 lbs)

*This is performed as a ground to overhead anyhow, it does not need to be a proper clean and jerk.