Clean and Jerk
Reps 1-6: 70%x1x2, 75%x1x2, 80%x1x2
Reps 7-12: Work at athlete’s discretion between 80-90%
Task is to make 12 crisp, solid lifts, not to maximize the load used.
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.
20 Dumbbell Snatch, moderately heavy, alternating
100′ Double Kettlebell Front Rack Walking Lunge, 24kg/16kg
Full recovery between sets, 3+ minutes. This is speed work, not conditioning.
Make sure athletes warm-up thoroughly! High knees, buttkickers, A and B Skips and other running drills, as well as a few short runs building in speed are a good way to prepare for these efforts.