Warm Up:
4 sets:
:20 air squats
:10 up-downs
:30 rest
4 sets:
:20 bottom of squat hold
:10 burpees
Specific Warm-Up:
2 sets:
3 clean and jerks
3 sets:
1 clean and jerk
WOD:
For load:
1-1-1-1-1
Clean and jerk
– Rest 3:00 between sets.
Intermediate:
Same as Rx
Beginner:
For load:
2-2-2-2-2
Clean and jerk
– Rest 3:00 between sets.
Home Workout:
5 x 1:00 rounds for reps of:
dumbbell squat clean and push jerks (35/50 lb)
– Use two dumbbells.
– Rest 2:00 between each round.
Movement scaling options:
Clean and Jerk: Load, hang clean and jerk, power clean and jerk, dumbbell clean and jerk, clean only for overhead limitation
Cool down :
1 set:
1:00 pigeon pose/side
1:00 foam roll upper back