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WEDNESDAY 20210217

Warm-up

:90 on Bike or Rower
10 Banded Passthru
10 Banded Pull-aparts (Crossbody and diagonal)
10 Slow Banded Face Pulls (band around rig at eye height)
10 Waiter Bows
10 Cat Cow Stretches
10 Spiderman Stretch w/Reach
10 Floor Facing Snow Angels
10 Bird Dogs
10 Dead Bugs
10 Single Leg Glute Bridges/side
10 Internal/External Hip Rotations/side

2 Rounds to warm up CNS:
3 Squat Jumps (as high as possible)
3 Broad Jumps (as far as possible)

* Coach-led barbell warm-up for Clean and Jerk *

Strength and Skill

Clean and Jerk, Jerk, and Front Squat Total (Every 2:00 for 36:00):
Min 1-12: 3 Warm-up Attempts + 3 Attempts for 1RM Clean and Jerk
Min 12-24: 3 Warm-up Attempts + 3 Attempts for 1RM Jerk from Rack
Min 24-36: 3 Warm-up Attempts + 3 Attempts for 1RM Front Squat

* Jerk can be Push Jerk or Split Jerk–record only one Jerk type below.


Clean & Jerk 1×1

Clean & Jerk for load:
#1: 1 rep

Scoring: Load


Push Jerk 1×1

Push Jerk for load:
#1: 1 rep

Scoring: Load


Split Jerk 1×1

Split Jerk for load:
#1: 1 rep

Scoring: Load


Front Squat 1×1

Front Squat for load:
#1: 1 rep

Scoring: Load

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