(Mobility/Oly Skill/Oly Strength)

2 Rounds...
30 Seconds of Wall Squats
30 Seconds of Passive Hang

2 Rounds...
10 Stationary Lunges/Russian Lunges
10 Air Squats/Goblet Squats
10 Russian/ Swings/American Swings
10 Hanging Shrugs/Kip Swings
10 Sit-ups/Burpees
10 DB/KB Shoulder Press/Push-Press

Hand and Elbow Position at Transition

NOTE: We are looking at the differences in a Front Rack position for a Squat Clean and a Front Rack for a Split-Jerk. High Elbows (forearms almost parallel to ground) vs. Elbows Down (forearms about 45 degress from ground). Finger-tip grip vs. Base of the finger grip. Then some will even prefer a wider grip for Jerk. Practice this transition with an empty barbell as you review the full clean and jerk movement. Good article with video

30 Min EMOTM
Squat Clean and Split Jerk
Min 1-10: 3 Reps Light
Min 11-20: 2 Reps Medium
Min 21-30: 1 Rep Heavy

NOTE: Lots of time to coach here! Make sure people do not load too heavy to fast. Have fun and work with everyone - even the good lifters. Challenge them to work on that transition throughout the 30 minutes.

Start Light, stay light, stick with 3s all the way