1. Run 400m 
  2. 3 Shoulder Press w/bar
  3. 3 Push Jerk w/bar
  4. 3 Split Jerk w/bar
  5. 3 Jerk Balance w/bar
  6. 3 Rack Deliveries w/bar
  7. 3 Front Squat w/bar
  8. 3 Hang Squat Clean w/bar
  9. 3 Clean & Jerks w/bar


Foam Rolling: Lats + Voodoo Floss: Triceps 


See the Doc tomorrow at Tally at 3:30pm. 

Skills & Technique: (Click below for links to more info)



10 Clean & Jerks @75% of C&J 1RM
Run 800m
5 Rope Climbs
Run 800m 
10 Clean & Jerks @75% of C&J 1RM

For time. 
Time Limit: 25 Minutes

Coach's Note:

This should be a fun day! We have a little running, weightlifting and some gymnastics! This is going to be a tough day. Make sure to take the time during mobility to work on your rack position. Having a good rack changes everything. A bad rack position makes things miserable. Do yourself a favor and constantly work on your rack position. There should be plenty of time for warm-up and discussion to ensure things are right for you. Shoot for progress somewhere. Whether it be in the clean, the jerk, running or a harder progression of rope climbs if you're still working toward them, or all 3! Percentages are relative to the lifter. That said it can make a huge difference when comparing a 300+lb clean and jerk to a 100lb clean and jerk. If your clean and jerk max is on the lower side, you can probably afford to slightly increase the weight, but just by a little. This weight should a moderate/heavy load. Work with your coach to find the proper weight. Always form over speed and score. If the recommended weight percentage forces poor movement, lighten the load. This should be fun. Work hard on it and bring some tall socks!

Coach Jon

This link is part one of Carl Paoli's rope climb progression series. This guy knows his stuff. From this video you can watch all the other parts of the progression. There are quite a few. Watch them, they will help.

This is a quick look as pose. Keep it fresh. Watch some more if you need. We all do!