Power:
Clean & Jerk
3-3-2-2-1-1-1
WOD:
AMRAP 7
5 Deadlifts (50% of 1RM)
5 Pull ups
5 Burpees
The last two Fridays we have worked on the clean and the jerk separately. Let’s put them together today! After the clean make sure you take a moment to get the bar in the right place to jerk it overhead. Your dip and drive should be short and violent. Keep that torso upright as you drive the bar to a locked out position overhead!
To finish off Friday we have a serious little 7 minute AMRAP. This is meant to take you from 0 to out of breath as fast as possible and keep you there. Low reps of each movement means you should move through them quickly, little to no time resting. Transition times should be almost non existent. Moving quickly does not mean we should ditch technique though. Keep that deadlift in check!