Tuesday September 5, 2023

“Keep your face to the sunshine and you cannot see a shadow.” -Hellen Keller 

Warm Up: 
1 set:
5:00 slow run, bike, row, or ski

3 rounds:
10 PVC pass throughs
10 PVC good mornings
10 PVC muscle cleans
10 PVC shoulder presses

Specific Warm-Up:
3 sets:
6 unbroken clean and jerks
– Increase weight each set.

For time:
30 clean and jerks (95/135 lb)

Intended Stimulus: Sub 8:00

For time:
30 clean and jerks (65/95 lb)

For time:
30 clean and jerks (55/75 lb)

Home Workout: 
For time:
50 DB power clean and push jerks (35/50 lb)
– Use two DBs.

Movement scaling options:
Clean and Jerk: Load, hang clean and jerk, hang clean and push press, DB clean and jerk

Post-Workout Skill Work: 
On a 10:00 clock:
Build to a heavy power clean and push jerk