Clean and Jerk 1RM
Warm Up
General
60sec Row/Bike/Run/Ski @ easy
30sec Banded good mornings
45sec Row/Bike/Run/Ski @ Moderate
30sec Banded T pull aparts
30sec Row/Bike/Run/Ski @ Hard
Mobility
Front rack bent elbow stretch
5 x/side 5sec contract + 5 sec relax
Specific
2 sets
3 clean first pull
3 muscle clean
3 power clean
3 Tempo squat cleans
3 jerk dips
3 push press
3 Jerk
3 tempo clean & jerk (slow down first pull)
Weightlifting
Clean & Jerk
1RM
Scaling Options
Beginner
Every 2 min for 14 min
3 Clean and Jerk @ moderate
Workout
2 rounds for time
50 WallBalls 20/14lbs
50 KBS @ 24/16 KG
TC: 12 minutes
Score: Time
Scaling Option
Fit
2 rounds for time
40 Wall Balls 14/10 lbs
40 KBS @16/12 KG (American)
SC
50 Wall Balls 20/14 lbs
50 KBS @ 16/12 KG
RX +
2 rounds for time
50 Wall Balls
50 GHD Sit-ups
Accessories
Unstable KB Press
3 x 10/arm
Rest as needed between sets
Unstable KB press:
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