9.19.2022
Warm-up
[3-10:00]
5:00 at warm up pace
30s jump Squats
30s Mountain climbers
30s Push Up to Down Dog
30s Good Mornings
Specific Prep
10-20:00]
Clean prep:
5 slow Clean DL
5 hang muscle clean
5 empty bar power clean
Jerk Prep
5 press from back rack
5 press from front rack
5 dip squats
5 Push press
6 Power Jerks alt. from behind the neck to front rack -or- split jerks whichever you plan to use in the workout
+
Build to workout weight in 1-2 sets
Weightlifting
[20-35:00]
Clean and Jerk (Build to a 1RM in 15:00)
Hang Power Clean & Push Press (5-5-3-3-1-1; build as form allows to tough single)
Metcon
[40-47:00]
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#CC: SPRINT
To REALLY feel what this workout is supposed to feel like, you need to choose a weight that you realistically can push hard and finish in 3 to 5 minutes MAX.
This is a classic example of the phrase " I know you can do that weight, but should you used that weight?"
If you are unsure, just go for it, but today faster is better than heavier and slower.
Grace (BUILD) (AMRAP - Reps)
EMOM 7:00
2-5 Hang Clean and Jerks (95/65)
Score is total completed reps after 7 minutes
Recovery/Endurance Builder
[50-60:00]
(start these about 30-60s after workout is over)
1:30 PVC Pipe Clean & Jerk- SLOW/EASY REPS (think 1 rep every 5-10s)
+
EMOM 5:00
12s max empty bar front squats
45s slow & easy air squats
+
3-5:00 EASY jog -or- bike
