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Clean and Jerk
Start at 65% of 1RM, add weight after no fewer than two technically sound lifts.
Go big if it’s feeling good!
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.
Power Clean/Double Under
10-8-6-4-2 Power Clean, 185#/125#
50-40-30-20-10 Double Under
Power Clean: Athlete should be able to work in singles with short rest for the duration of the workout. Scale load accordingly. Scale movement to dumbbell power clean or dumbbell hang power clean.
Double Under: Athlete should be able to work at a minimum rate of 40 double unders/minute. Scale repetitions accordingly. Scale movement to single under.