A thirty minute workout? No problem;)! PVCF athlete, Kristine Yu breezes into the end of the last round with great form!

 

 

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. Technique review: the Split Jerk (10 min)

 

3. Clean and Jerk 1RM

 

Take 20 minutes to work up to a 1RM C&J. Not necessarily a PR, just the heaviest weight you can move today.

 

LIII: squat clean and split jerk.

LII: power clean and push jerk. If you are progressing toward the full clean, push jerk + front squat.

LI:will practice the muscle clean and strict press.

 

4. “Grace”

 

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: 6×5 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.

 

5. Cash-out:

EMOM 10

 

Even: 3-5 Bar Muscle Ups, Strict Chin-ups, Piked Ring Row

Odd: 10-12 GHD Russian Twist or Russian Twist

  Have fun!

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