Wednesday August 30, 2023

Hey crew, we have another delicious heavy day for you to feast on. We have an awesome opportunity to work on our clean and jerks today.

Working over 30 minutes, we'll be doing 2 touch and go clean and jerks every 2 minutes. Starting at 70% of our 1RM C&J, we'll increase weight every 10 minutes, that's every 5 sets, until we hit 30 minutes. At 30 we'll increase our weight one last time and complete 2 final reps. This week has been a bit leggy, so the choice is yours to do power or squat cleans. You can also choose to do push or split jerks.

Clean and Jerk Primer:

EMOM 8

0-4:00 @ 50% 1 clean high pull, 1 power clean, 1 jerk with 2 sec pause in dip and catch

4-8:00 @ 60% 1 clean high pull, 1 squat/power clean, 2 split jerks

Wod:

Every 2 mins for 30:00 (+ 2 reps at 30)

2 touch and go clean and jerks

Increasing load every 10:00

If you can't make it in to the gym, here's an at home option you can do with minimal equipment:

EMOM 30:

Min. 1 | 3-7 DB clean and jerks (35/50 lb)

Min. 2 | 15 jumping air squats