Warm-up
Coach’s choice
WOD prep
Power Clean, Split Jerk and clean pulls
WOD
On The Minute
Minute 0-3
3 Power Cleans and 1 split jerk
Minute 3-6
2 Power Cleans and 1 split jerk
Minute 6-9
1 Power Clean and 1 split jerk
Minute 9-12
3 Clean Pulls
Minute 12-15
2 Clean Pulls
Minute 15-18
1 clean pull
Rest Min 18-20 then as a group perform 1 power clean and 1 split jerk. 1 athlete goes at a time. Load should be as heavy as possible. Use you load from your lift in minute 8 to 9 to gauge your heavy lift.
*Add load each minute if capable.
*Clean pulls should be heavy.
Post WOD
10 Barbell Rollouts for quality
Nice to get some barbell work today.
Power Cleans and Split Jerk: from 95# to 175#
Clean Pulls from 175# to 225#
Retest: 175# clean and Split Jerk…thanks for the videos John.
PC & Split 3’s @95, 2’s @135, 1’s @175
Clean Pulls 3’s @175, 2@185, 1’s @ 195
Retest: @175