(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.

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