killian

Here's PVCF athlete, Kieran Kelleher focusing on setting up for a clean. Raise your hand if you love cleaning and jerking!

 

 

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

1. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)

2. Clean and Jerk

  • 4x2+1

(sequence=cl, cl, j)

LIII: 78%, 80%, 82%, 85% of 1RM Clean and Jerk LII: 5% heavier than last week or work up to a moderate set of 2+1 and hold for 5 sets total. LI: Practice the positions of the muscle or power clean and push press, adding weight as appropriate. (20 min)

3. “3.11” AMRAP 5

  • Cluster*

*A cluster is a squat clean + thruster. The bar must be taken from the ground each rep.

LIII: 155/108 LII: 115/73 or Scale weight as appropriate. Power Clean to thruster if you are not proficient with the squat clean. Use Dumbbells as needed LI: EMOM 5 8-10 thrusters.

4. Cash-out: EMOM 8

  • 1 Turkish Get-up

Have fun!