Strength Work:
Build To A Heavy Clean and Jerk
BENCHMARK WOD: GWEN: For load:
15-12-9 clean and jerks
– Perform all unbroken touch-and-go reps.
– No time limit; rest as needed between sets.
Intermediate:
Same as Rx
Beginner: For load:
15-12-9 hang clean to overhead
– No time limit; rest as needed between sets.
Home Workout: For load:
15-12-9 dumbbell clean-to-overheads
– Perform all unbroken touch-and-go reps.
– No time limit; rest as needed between sets.
– Use two dumbbells.
Cool down: 1 set:
1:00 hamstring stretch/leg
1:00 couch stretch/leg
1:00 forearm stretch