Saturday, July 27th
Context: Practice – Breaking up movements before failure.
Dynamic Warm Up Option: Coaches Choice
Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) Clean and Jerk
Super Set: none
Metabolic Conditioning: “Parks and Rec”
AMRAP in 20 min - with a Partner
16 Clean and Jerks (Health: 55lb/ Athletic*: 85lb/ Performance: 135lb) or 20 with DBs (20lb/35lb*/50lb) - while partner is in wall sit
16 DB Burpee Box Step Ups -One DB, held anyway you want- (Health: 15lb/12", Athletic*: 30lb/20", Performance: 45lb/24in) while partner hangs off pull up bar
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 4 - 8 rounds, about 3.5 min per round. Scale up: 95/155lb bar, 35/50lb DB.
INDY VERSION: 8 Clean and Jerks, 30s wall sit, 8 DB Burpee Box Step Ups, 30s hang, 30s rest. 20 min AMRAP
Coaching Tips: Break up both movements early and often. The reps only count once the partner is in the correct 'holding' position. Communication is key. These are power clean and jerks. For the DB Burpee Box Step Ups, use only one DB, drop and touch your chest to the ground before standing up, stepping to the box and stepping up. Switch arms as desired.
Optional ‘Cash Out’ or Hypertrophy: 15 wall ball, 40 double unders, 3 rounds, OR 3 sets of 15-20 banded tricep press downs in a superset with 15 Jones squats