8.8.18

Clean and Jerk
10:00 EMOM
Building in weight

Then

4 rounds:
:30 max reps Clean and Jerk @ 65% 
:30 max reps double unders
:30 rest

0:00-10 Individual Warmup

3 Rounds:

  • 10 Kettlebell Swings
  • 5 Broad Jumps
  • 8 DB Push Presses

10:00-17:00 Group Warmup

  • Spend some time preparing their hamstrings for pulling
  • Open up their thoracic to prepare for jerks

17:00-23:00 Teaching

  • Group Clean and Jerk Walkthrough
    • Take them through a coached "Go" for the Bergener Warmup
    • Also take them through the jerk protocol

23:00-29:00

  • Warm up to initial weight

29:00-39:00 Clean and Jerk EMOM

  • Help them determine how much to go up in weight each set

39:00-44:00

  • Transition time and Double Under Warmup

44:00-50:00

  • Pay close attention to pistols and HSPU

50:00-60:00 Cooldown and Scores

  • Rollout Hamstrings with a lacrosse ball sitting on a box