Clean & Jerks and Black and Blue

Lift of the Day:

Clean and Jerk (7 sets of 1 rep)

7 Heavy Singles. Do not start counting heavy singles until it is heavier than your 80%. This is implied to be a squat clean as it is heavy, even if you do not have a heavy squat clean and prefer power, do a squat today anyway. Record all 7 lifts in comments.

WOD:

Black & Blue (CFNE) (Time)

Black & Blue

10 Power Cleans 135/95 lbs
10 Burpees

5 Rounds for time.
Training Time: 6 - 8 Minutes

Coach's Notes

Most of today will be spent working on the Clean and Jerk. The CJ is one of the two olympic lifts that we see each week. When building to your heavy lifts focus on your technique and PRACTICE. You do not get better at technical movements without focusing during practice. Once everyone has done 7 singles in this movement we will switch gears towards our metabolic conditioning component today. This is a SPRINT but can only be a sprint if you've practiced both of these movements enough to move fast with them.

Greg KeeterComment