(Mobility/Oly Skill/Oly Strength)

Movement Prep: 5 Min
2 Min Butcher Block Stretch
2 Min PVC Front Rack Stretch

Note: https://youtu.be/aRCB5WPO8ZA

Warm-up: 10 Min
2 Rounds
1 Min Jump Rope
8 One-arm KB Swings - Left
8 One-arm KB Swings - Right
8 Spiderman Steps
8 Barbell Good Mornings
Barbell Warm-up #1

Skill: 10 Min
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 - https://www.catalystathletics.com/article/1874/The-Clean-and-Jerk-Rack-Positions/

Strength: 35 Min
30 Min EMOTM
Squat Clean and 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. Challenge athletes to work on that transition throughout the 30 minutes.

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