Barbells from ground to overhead? No problem! Here's PVCF athlete Bueno determined and triumphant in this clean and jerk!

Barbells from ground to overhead? No problem!
Here's PVCF athlete Bueno determined and triumphant in this clean and jerk!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. EMOM 10:
Even minutes: 8 front squats (empty bar or light weight)
Odd minutes: 30 Double-unders (or 30 sec practice)

2. Technique review: the split jerk (10 min)

3. Clean and Jerk IRM
Take 20 minutes to work up to a 1RM C&J. Not necessarily a PR, just the heaviest weight you can move today.
Level III: squat clean and split jerk.
Level II: power clean and push jerk. If you are progressing toward the full clean, push jerk + front squat.
 
Level I will practice the muscle clean and strict press.

4. πŸ”ΉπŸ€œ"Grace"πŸ€›πŸ”Ή
30 Clean & jerks (135/95lbs)

Level III: as written
Level II: "Training Grace" AMRAP in 4 minutes of clean and jerks. If you get to 30, record time. Use 60-70% of your heaviest c&j single.
Level I: 6x5 muscle clean and press @ 50%


πŸ‘‰This is a time-delimited version of the benchmark WOD "Grace." Traditionally, "Grace" is done "ground-to-overhead anyhow"--that is, power cleans and push jerks. 
Your goal is 30 reps. Concentrate on hitting the various positions we drill.


Have fun!

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