Friday Aug 12

Clean and Jerk

Warm Up

General

3 sets

5/5 Front rack reverse lunges

5/5 KB/DB windmills

10 DB deadlifts @ 2xDB’s

10 DB squats x 2 DBs 

Mobility

Lats and Glutes

Specific

Clean and Jerk Drills

Weightlifting

Clean & Jerk

Work up to a RPE 9/10 for the day

TC: 16 min

Score: Weight

Scaling Options

Beginner 6 x 2 

Workout

5 Rounds

200m run/400m Row or bike

15 KB Deadlifts 32/24 Kg

8 C2B

TC: 15 min

Score: Time

Scaling Options

Beginner

200m run/400m Row or bike

10 KB Deadlifts @ 2x 16/12 KG

6 Banded Pull Ups

Intermediate

200m run/400m Row or bike

15 KB Deadlifts @ 24/16 KG

8 Pull Ups

RX+

Bar MU

Accessories

Bird dog + row

3 x 10/side

Rest 30 sec between sides and sets 

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