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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