Friday Jul 8

Clean and Jerk plus some abs

Warm Up

General

3 sets 5/5 Front rack box step ups*

5/5 KB/DB windmills

10 Med Ball abmat sit ups 

Mobility

PNF lat stretch on box 5 repetitions

– 5 seconds pushing against the box with your elbows

– 5 seconds stretch moving your chest toward the floor

Specific Reception

Drills Jerk

6 split position push press

6 Tall split jerk (from heels off the ground & bar at forehead)

6 Tall split jerk (from Heels off the ground & bar in front rack)

6 Tall split jerk (from front rack)

3 Tempo Split jerks

Clean

3 Pause front squats

3 No hook, no contact squat cleans

3 Tall squat cleans

3 tempo cleans 

Weightlifting

Clean & Jerk

5 x 1 @90%

Rest as needed between reps

TC: 15 minutes

Score: Weight

Scaling Options

Beginner

5x 1-3 @ Good technique 

Workout

21-15-9-15-21

Medball Abmat situps @ 20/14 lb

Calorie Row/Bike/Ski

TC: 15 min

Score: Time

Scaling Options

Fit

15-12-9-12-15 Abmat situps

Calorie Row/Bike/Ski

SC

Abmat sit ups @ lower weight

Calorie Row/Bike/Ski

RX+

21-15-9-15-21

GHD Sit-ups

Cal Ski 

Accessories

EMOM 9

6 Heavy Wallballs + 6 High Box jumps 

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