Clean and Jerk
Reps 1-8: 70%x1x2, 75%x1x2, 80%x1x2, 85%x1x2
Reps 9-15: Work at athlete’s discretion between 85-95%
Athletes who do not have an established 1RM should start with a weight they could comfortably triple, and work from there at the coach’s disrcretion.
Clean and Jerk Complex
10 Rounds For Time, 135#/95#:
1 Power Clean + 1 Hang Squat Clean + 1 Thruster + 1 Shoulder-to-Overhead
Each round must be completed unbroken, but athlete may set the bar down between rounds.
Athlete must be able, at minimum, to perform an EMOM of the complex for 10 minutes. Scale load accordingly.
For athletes who are not technically proficient enough to perform this complex, substitute the following, with dumbbells: 2 Hang Power Cleans + 2 Front Squats + 2 Thrusters + 2 Push Press
Jog 400m @ 6 + 400m @ 7, + 200m @ 8
2 Mile Time Trial