Context: Practice – Take your time to make every rep beautiful, and have a plan if you need to scale.
Dynamic Warm Up Option: 3 sets of 50 single unders or 30 double unders, 10 push ups, 10 sit ups, 10 ring rows. Then 3 sets of 5 with the empty bar: Jefferson curl, hang muscle clean, front squat, push jerk
Skill Practice: Spend 8 minutes working up to a challenging pause (pause 2-3 seconds at or just below the knee) power clean plus two jerks (80-90% effort)
Super Set: none
Metabolic Conditioning: “Crud Muffin“
For time. 5 rounds
10 clean and jerks (Health: 55lb / Athletic: 85lb* / Performance: 135lb)
15 American kettlebell swings (Health: 26lb / Athletic: 35lb* / Performance: 53lb)
400m run OR 2 rounds of 30 double unders, 5 burpees
1 min rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 23 – 29 minutes, about 4.5 min per round including the rest. Scale Up: 105/155lb bar, 53/70lb kb
Compare to: November 15, 2017
Coaching Tips: Get through the first round of clean and jerks quickly, but plan on pacing later rounds so that you protect your back. Really emphasize the legs on the jerks so that you can save your shoulders for the push-ups. Keep the push-ups legit – no worming or rocking. Push the pace on the runs because of the minute rest that follows. If needed, adjust the load during the rest intervals if needed!
Optional ‘Cash Out’ or Hypertrophy: none