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19
03
2019

Wed 20/3:

By Scotty 0

Warm Up (5-15 mins):
1 lap run
10 x Deadlifts
10 x Pause Front Squats

1 lap run
5 x Hang Clean Pull (shoulders only)
5 x Hang Muscle Clean

1 lap run
5 x Hang Power Clean
5 x Front Squat
rest

5 x Power Clean
5 x Front Squat

Then;

3-Position Clean & Jerk practice with an empty barbell on coaches call

Strength/ Skill (15-40 mins):
3-Position Power Clean + Jerk
5 x 1
*1st rep above knee, 2nd rep below knee, 3rd rep 1” from floor and then Jerk after your third clean rep

Front Squat
5-5-5

WOD (40-50 mins):
AMRAP 8 mins:
8 Power Cleans (70/47.5kg)
8 Toes-to-Bar

author: Scotty

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