5 sets of:
pause P. Clean (3sec. just above knee) + pause Front Squat (3sec. in bottom) + 2 Push Press + 1 Push Jerk
- start @ first weight after empty bar and work up by feel (not heavy!) -
5 sets of:
P. Clean + Hang Clean + 2 Split Jerks (3sec. hold in dip and catch on first)
- start @ heaviest weight from part A or slightly lighter and keep working up by feel (can be heavy!) -
8 sets of:
1 Clean and Jerk
- work up from previous part to your heaviest single for the day -
TECHNIQUE:
3 sets | 4reps:
Mid Hang Clean Jump
3sets | 4 reps:
Mid Hang Clean Pull
4 sets | 3 reps | build up weight
Tall Muscle Clean
4 sets | 3 reps | build up weight
Tall Power Clean
PREP for WOD:
find a weight that allows you to do at least 5 unbroken P. Cleans
CF Benchmark Workout:
"GRACE"
30 Clean & Jerk @60/42,5kg
T.C. 6min
3 sets of:
1 Back squats @ last weeks weight
Rest ~2min
Every 2min for 10 min
pause P. Snatch (3sec. just below knee) + Hang Snatch + Below knee Snatch
@ 50-70% work up over sets
30 Ring MU for time
- 10min cap -