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
– Build to loads above the intended workout weight for the day.
RX: AMRAP 4 x 2
Clean and Jerk @ 135/95
Rest 2 Minutes between AMRAP
Intermediate: AMRAP 4 x 2
Clean and Jerk @ 95/65
Rest 2 Minutes between AMRAPs
Beginner: AMRAP 4 x 2
Clean and Jerk @ 65/45
Rest 2 Minutes between AMRAPs
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
Cool down:
1 set:
1:00 foam roll upper back
1:00 foam roll calf/side