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WEDNESDAY 20210317

Warm-up

10 Banded Passthru
10 Banded Good Mornings
10 Banded Pull-aparts (Crossbody/diagonal)
10 Banded Face Pulls
Banded Shoulder Distraction Stretch
10 Spiderman Stretches w/reach
10 90/90 Hip Switches

* Coach-led Barbell Warm-up for Clean and Jerk *


Strength and Skill

Every 2:00 for 12:00 (6 sets):
1 Power Clean + 1 Squat Clean and Jerk (Drop and reset after Power Clean)*

Start moderate (50-60% of 1RM Clean and Jerk) and build to a heavy in this complex for today.

* Jerk can be split jerk or push jerk. Focus for today is on keeping footwork the same between power clean and squat clean (feet landing in squatting stance) and catching the bar as high as possible on the squat clean (avoid letting the bar crash into your front rack).


1 Power Clean +1 Squat Clean and Jerk

Heaviest weight used for 1 Power Clean + 1 Squat Clean and Jerk (drop and reset between power clean and squat clean)

Scoring: Load


FITNESS 20210317

10 Rounds for Time (with a 15:00 Time Cap):
3 Deadlifts (155/105#)
6 Burpees
9 Kipping Leg Raises

Stimulus: deadlift weight should be a weight that you can perform at least 10 reps unbroken (if you had to). Leg raise sets should require no more than 1-2 breaks.

Scoring: Time


PERFORMANCE 20210317

10 Rounds for Time (with a 15:00 Time Cap):
3 Deadlifts (225/155#)
6 Bar Facing Burpees
9 Toes-to-Bar

Stimulus: deadlift weight should be a weight that you can perform at least 10 reps unbroken (if you had to). T2B sets should require no more than 1-2 breaks.

Scoring: Time

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