Monday 01.11.2021

Warm-up Drills
I. Row 500m
II. 2 Rounds of
5 x Power Clean
5 x Press
10 x Reverse Lunges (in place, bw)
10 x Hollow Rocks
III. Mobility & Yoga Poses

Impact/Focus: Power Clean & Jerk
Warm-up sets and reps building to a starting weight of 50-60% by moving from an empty barbell through two light to moderate weight sets.

10 Rounds on the :90 seconds of

Power Clean & Jerk x 2-2-2, 1-1-1-1-1-1-1
(Climbing weight as able)

Notes:

• Begin weight @50% to 60% or heavier of a Power Clean or Full Clean 1rm.
• Emphasis today will be on barbell position from floor to full extension of the hips as well as efficiency and speed into the receiving position.
• Between the Clean and the Jerk athletes will be working on footwork and front rack priming reset (benefiting the mechanics of the Jerk movement).
• Mechanics of the Jerk are the true priority on the day as we work to transition recent gains in overhead strength to this movement.

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“White Onion”
AMRAP in 12:00 of
Row 500m
8 x Clean & Jerk (135/95lbs)
12 x Bar Facing Burpees

Notes:

• AMRAP is an acronym for the workout format defined by completing As Many Rounds/Reps as possible in a given time limit.
• Scale weight as needed to facilitate cycling the barbell today over a drop and reset approach to the WOD.

Post scores to comments.