Eric and Ryan discussing the imperative of mobility in the thoracic spine and hips to effectively execute the overhead squat.
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Your choice of ground-to-shoulder exercise: muscle clean, power clean, power clean + front squat, clean (5 min)
Your choice of shoulder-to-overhead exercise: press, push press, push jerk, split jerk. (3 min)
Marry your choice of ground-to-shoulder with your shoulder-to-overhead to work your version of the clean & jerk (7 min)
2. Clean and jerk 2-2-2-2-2.
Work your way up to a challenging double and then repeat for a total of four work sets.
3. "Gracie Mansion"
AMRAP 2 double-unders (if you get to 75, move on to...)
AMRAP 2 power clean and push jerk (if you get to 15, move on to...)
AMRAP 1:30 double-unders (if you get to 50, move on to...)
AMRAP 1:30 power clean and push jerk (if you get to 10, move on to...)
AMRAP 1 double-unders (if you get to 25, move on to...)
AMRAP 1 power clean and push jerk (if you get to 5, stop.)
LII: Calculate an E1RM based on your working double, and use 60% of that weight.
Your goal is 150 double-unders and 30 clean and jerks < 9:00. If you finish, your score is your time. If not, score is double-unders/power clean & push jerk.
LI: 10 x 3 muscle cleans and push press, resting 30 sec between efforts. Then practice double-unders for 5 minutes.