Then Build into full Power Clean + Push Jerk or Split Jerk
*For 3 Position Cleans, Focus on High Hang, Hang, and Mid Shin Positions
Weightlifting
Power Clean + Jerk
Every 2:00 minutes x 6 Sets
1+1 @ 80%+ Building to a Max for the Day
We are looking for this to be a Power Clean and Jerk Max. This means that the Clean must be of the Power variation and the Jerk can either be a Split Jerk or Push Jerk. This allows for athletes to use whatever will allow them to be most effective for the max of the day.
Coaching Notes, Strategy, and Goals
Stimulus: Power and Speed Development
RPE: 9/10 *1RM Max Attempt
Goals:
Develop rapid hip extension and lift heavy with a technically proficient lift.
We are looking to hit over 100% of our Power Clean and combine that with a strong finish into the overhead position with a Push or Split Jerk. .
Considerations:
Adjust to the Hang Position for those with low back discomfort and possibly cut out the overhead position for those with shoulder discomfort or pain.
We can adjust to Dumbbells for anyone with major front rack limitations.
"Open 13.4"
7:00 AMRAP
3-6-9-12-15…
Power Clean and Push Jerk
Toes to Bar
Barbell: 60/40kg
Coaching Notes, Strategy, and Goals
Goal: Complete the round of 12 +12 and into the round of 15 clean and jerks and 15 toes to bar (60+ Reps)
Primary Objective: Keep the Clean and Jerks to quick singles, maintaining a pace of under 6 seconds / rep
Secondary Objective: Maintain sets of 3+ on Toe to Bar
