CLEAN AND JERK REVIEW BB
3 Hang power clean
3 Power clean
3 Jerk
3 Cycling
On a 6:00 clock:
Establish a heavy clean and jerk single
(above workout weight)
1-2 rounds:
Partner 1: 5 unbroken clean and jerks (increase weight each set)
Partner 2: 5 unbroken clean and jerks (increase weight each set)
Together: 4 box jump-overs
Together: 3 synchronized sit-ups
RX
AMRAP 17with a partner:
5-10-15-20…
Clean and jerk (125/185 lb)
Synchronized sit-ups
Synchronized box jump-overs (20/24 in)
– Continue adding 5 reps to each movement at the end of the round. Partners can split up the clean and jerks as needed.
INTERMEDIATE
AMRAP 17with a partner:
5-10-15-20…
Clean and jerk (95/135 lb)
Synchronized sit-ups
Synchronized box jump-overs (20/24 in)
– Continue adding 5 reps to each movement at the end of the round. Partners can split up the clean and jerks as needed.
BEGINNER
AMRAP 17with a partner:
5-10-15-20…
Clean and jerk (55/75 lb)
Synchronized sit-ups
Synchronized box step-overs (12/20 in)
– Continue adding 5 reps to each movement at the end of the round. Partners can split up the clean and jerks as needed.
2 sets:
:30 pigeon stretch/leg
:30 couch stretch/leg
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation emphasize front rack, hips
PARTNER UP
2 rounds:
30 plate jumps
10 alternating spiderman stretches
20 lateral plate jumps
10 plate deadlifts
10 plate presses
3 sets:
:30: hollow hold
:30 plank hold