(Mobility/Oly Skill/Oly Strength)

Movement Prep: (5 Min)
Scap Series

  • Band pull apart x 10 reps
  • band pull downs x 10 reps
  • band pass through (back half only) x 10 reps
  • Whippet x 10 reps
  • Reverse Bear Crawl Touches x 10 reps*
  • hanging shrug w/ 2 second pause in active position x 10 reps

Warm-up: (12 Min)
2 Rounds
15 Sit-ups
15 Russian Lunges
15 Burpees
200m Run/Row/Ski

Skill: (10 Min Demo/Practice with Empty Bar)
Clean to Jerk Transition -  Short Artcile/Pictures/Video At the Bottom

NOTE:  Elbows need to be high as athlete completes the Power Clean or Full Clean.  When regrip happens in anticipation for the Jerk, the elbows only need to be in front of the bar, but it is possible they don't need to be quite so high.  When athlete makes the adjustment from Clean grip to Jerk grip, they might find it beneficial to go slightly wider with the hands.  This is an experiment for each athlete.  Everyone will have a unique comfort with width between their hands.  

Strength:
15 Min. EMOTM
1 Power Clean and Push Jerk
Start Light and build to AHAP

Rest 3 Minutes then...

Death by Clean and Jerk (60% of previous max)
Min. 1: 1 Clean and Jerk
Min. 2: 2 Clean and Jerks
Min. 3: 3 Clean and Jerks
Continue to add one Clean and Jerk each minute until clock catches you
10 Minute Cap

NOTE: Full Cleans are acceptable here if needed.

Scale: Stay light
Medball Squat Clean Wall Ball

NOTE:  If someone is uncomfortable with the barbell, the med ball is totally appropriate.