Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice
III. Mobility & Movement Review
Impact/Focus: Power Clean & Jerk
Warm-up Sets/Reps x 3 to 5:00 (movement review, technique, footwork, and barbell cycling rep to rep and Power Clean to Jerk proficiency.
Begin at an appropriate starting weight that allows the working sets to progress heavier each round, or is challenging enough to be performed across sets and reps at the same weight.
Every 1:30 x 7 Rounds Total
Power Clean & Jerk x 3-3-2-2-1-1-1
Post scores to comments.
“Elizabethan”
Complete for time
Row 50/40kcal
Then… 5 Rounds of
7 x Clean & Jerk (115/85lbs)
10 x Ring Dips
Finish w/…
Row 35/25kcal
Notes: Scale load accordingly to facilitate barbell cycling. Static dips are 1:1 for scaling today.
Post scores to comments.
