rebecca Here's Rebecca sticking her split jerk! Congratulations to a great day of clean and jerks, PVCF! Let's see if they show up in 16.4!


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

1. Eccentric Dorsiflexion 3x 5/leg

2. 15-10-5 reps of hang squat clean (empty bar) and x 2 sec. handstand hold (i.e., 30 seconds, 20 sec, 10 sec). If you don’t know the hang squat clean, hang power clean or hang muscle clean. (10 min)

2. “Chunkie” Three rounds for time of:

  • 50 Sit-ups
  • 100 Double-unders

10 min cut-off.

LIII: /2 GHD sit-ups LII: if your DU are still developing, 2 minutes of practice per round LI: 3 rounds not for time of 15 butterfly sit-ups and :90 of DU/rope skip practice

Rest 10 min.

3. Row 2k

You’ll start with one or the other. Let your instructor know if you have a preference for which effort you start with.

10 min. Cut-off.

Have fun!