Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up Technique Review: with PVC pipe, review the push jerk and split jerk (10 min)
2. Warm-up F: 4 rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks (5 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.
30 Clean & jerks (135/95lbs)
(*Large classes go in two heats)
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%
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.