Competitors Class: Heavy Clean & Jerk

matt-fraser

1) Clean & Jerk
a) Jerk Practice: 4 sets of 2 Jerks + 2 Split Jerks

b) Technique Work for 12-15 min
Hang Clean + Full Clean

c) Clean & Jerk
(50%, 55%, 60%, 60%, 70%, 75%, 80%, 85%, 90%, 95-100%, 100%+, 100%+)
Take at least 90 sec to 2 minutes of rest in between sets after 75%.

2) WOD:
21 – 15 – 9
Calorie Row
Hang Squat Clean (115/80)
15 – 12 – 9
Bar over Burpees
OHS (125/90)
12 – 9 – 6
Cal Row
Thruster (135/95)
*no rest in between wods

3) Skill/Gymnastics:
EMOM 12
1st min – 5 UB Power Snatches
2nd min – 5 Kipping HSPU’s (Defecit if necessary)
3rd min – 15-25 sec L-sit Hold

Programming notes: We’ll have a transition week coming up this week so expect to see a decrease in volume. That being said, give yourself a break this upcoming week in preparation for the new cycle starting the week of the 24th. Programming wise, we’re slowly going to transition into Opens 2017 training this upcoming cycle so you’ll notice the programming shifted more towards engine building. Other than that continue to work hard and be consistent with your training.

-Yashar