“The only limit to our realization of tomorrow is our doubts of today.” – Franklin D. Roosevelt
Specific Warm-Up:
3-4 sets:
4 unbroken clean and jerks
2 clean and jerk singles
– Increase load with each set.
BENCHMARK WOD:GRACE
For time:
30 clean and jerks (95/135 lb)
Intended Stimulus: 2-7 Minutes
Intermediate:
For time:
30 clean and jerks (65/95 lb)
Beginner:
For time:
30 clean and jerks (55/75 lb)
Home Workout:
For time:
50 dumbbell power clean and push jerks (35/50 lb)
– Use two dumbbells.
Movement scaling options:
Clean and jerks: Load, hang clean and jerks, hang clean and push presses, dumbbell clean and jerks
Post-Workout Skill Work:
On an 8:00 clock:
Build to a heavy power clean and push jerk