Skill Work:
Every 1:30 for 6 sets:
Sets 1 and 2: 3 power clean and jerks
Sets 3 and 4: 2 power clean and jerks
Sets 5 and 6: 1 power clean and jerk
BENCHMARK WOD:
For time:
30 clean and jerks (95/135 lb)
Intended Stimulus 2-7 Min
Intermediate:
For time:
30 clean and jerks (65/95 lb)
Beginner:
For time:
30 clean and jerks (45/65 lb)
Home Workout:
For time:
50 dumbbell power clean and push jerks (35/50 lb)
– Use two dumbbells.
Movement scaling options:
Clean and jerk: Load, reps, hang clean and jerk, dumbbell clean and jerk, power clean
Cool down:
1 set:
1:00 foam roll upper back
1:00 foam roll calf/side