Thursday, March 31, 2022

Clean & Jerk - Metcon

Wednesday, March 30, 2022

Home Gym


Warm Up

Crossover Symmetry
Hip Hammy
pvc pass throughs
front rack mobility
abbreviated Burgener warm up 


Every 2 minutes, for 16 minutes (8 sets) of:
Clean and Jerk 
Start around 60-65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.

I worked up from 75-85-95-105-115-125-135-145#.  The Jerk got heavy near the end, but the cleans were smooth.


Complete as many rounds and reps as possible in 8 minutes of:
40 Air Squats
20 Hang Dumbbell Power Snatch (50/35 lbs – switch arms every 10 reps)
10 Push-Ups

I scaled to 35# HDBPS and finished 2 rounds + 17 reps.

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