Clean and Jerks

10 min Warm-up

Clean Warm-Up

• Ankle / Calf Stretches
• Wrist Mobility
• Front Rack Mobility
• Behind the head tricep extensions
• 1 round Squat Therapy
• Empty Bar Squat Clean and Jerks
• Work Up to Heavy Clean and Jerk

Strength

12 min E3MOM

• 1 Clean and Jerk (85 – 90% 1RM)
• 3 Box Jump Overs

5-min Warm-up

• Warm-up for 105lb snatches
• Increase Heart Rate for Bike

Conditioning

21, 15, 9 For Time-8 min Cap

• Cals on AB
• Snatches (105 / 85)

Strength

5-min EMOM

• 2-3 Strict Chest to Bar Pull-Ups
• Warm Up Clean and Jerk.

7-min EMOM

• 1 Heavy Clean and Jerk

7 min E30S

• 1 Heavy Clean and Jerk @ 70-80% of First Set

Conditioning

5 Rounds

• 25 Cal Assault Bike
• 15 Hang Clean and Jerks

Strength

10 Reps of Complex @ 80% Clean and Jerk

• 1 Squat Clean
• 1 Jerk
• 1 Back Squat
• 1 Behind the Head Jerk

Conditioning

14 min E2MOM

• 50-meter sprint
• 3 explosive burpees
• 3 power cleans at 80%

Strength

15 min E1.5MOM

• 3 Box Jumps (24″+/20″+)
• 5 Barbell Rows (135/85)
• 2 Strict Pull-ups

Conditioning

For Time (Partner)

• 5k Row
• 30 Clean and Jerks (135/85)
• 45 Deadlifts (225/155)
• 45 Hand Stand Push-ups

1 partner rows while the other works. Switch as needed.

Strength

20 min E2MOM

• 1 Power Clean
• 2 Front Squat
• 1 Jerk

Conditioning

20 min AMRAP

• 300m Row
• 10 Bar Facing Burpees
• 10 Front Rack Lunges (95/65)

Conditioning

3 Rounds

• 1000m Row at an above-average pace
• 10 burpees
• 3 min of rest

Skill Development

12 Min EMOM

• Hang Squat Clean
• Squat Clean + Jerk

Work up in weight

Training Objectives

• Adapt to barbell training after long break
• Work on front rack position
• Rebuild pulling strength

Conditioning

For Time

• Run a 5k
• Bike a 5K

METCON

20 Min AMRAP — Incredible Hulk

• 5 deadlifts (115lb / 75lb)
• 5 Hang Power Cleans (115lb / 75lb)
• 5 Front Squats (115lb / 75lb)
• 5 Push Press (115lb / 75lb)
• 5 back squat (115lb / 75lb)

Training Objectives

• Adapt to barbell training after long break
• Work on front rack position
• Rebuild pulling strength

Power/Technique Training

10 Min EMOM

• 1 to 2 Shankle Complexes (95lb / 65lb)
  • 2 Hang Power Cleans
  • 1 Front Squat
  • 2 Jerks

10 Min EMOM

• 1 to 2 Complexes (125lb / 85lb)
  • 1 x Hang Squat Clean
  • 1 x Squat Clean + Jerk

Strength Training

7 x 3 Increasing Deadlifts with Shrug on Last Rep

Workout

For Time

• 100 sq cleans with a med ball
• 3 burpees emom

Then

• 5 rounds of plank/push-up work (30 second holds)

Objectives of Today’s Training

• Power production and Oly technique
• Muscle Endurance with barbell cycling

Workout-1

21 min Olympic Lifting Training

Set clock to 1.5-min intervals (14 rounds)

• Practice on your weakness for cleans, snatches, and jerks.
• Full and From the Hang
• Overhead Squats, Front Squats, and Shrugs

9 min Pause Deads and Shrugs

Set clock to 1.5-min intervals (6 rounds)

• 3 x 3-second pause clean or snatch grip deadlifts at (shin, knee, extension) + shrug at 100 – 115% 1RM

Workout-2

40,30,20,10

• Cal on Erg
• Hang Snatches (75/55)