March 12, 2019 – Weightlifting

A. Clean & Jerk

Clean & Jerk
Clean & Jerk

Accessory
2 sets Not for Time of:
20x Russian Twists 20/ 15kg
15x Slam Balls 20/ 14kg
10x Russian KBS 32/ 24 – hinge and drive with minimal knee bend
*Notes…
Rest as required between each set
10 on the clock –
Move as freely as you can with the weight
Stay focussed on the movement you are doing
Being in your body and Pay attention to how you are moving over speed here.

Clean grip Deficit Deadlift
5 sets x 10 reps @120% of C&J
@2:00 intervals

Front Squat
5 sets x 5 reps @50% of C&J
As fast as possible out of the bottom.
Speed development.
@2:00 intervals

OH Complex from the rack
5 sets of 3 movements at increasing % of Clean & Jerk
-Push Press – Push Jerk – Split Jerk
On the clock
@ 0.00 –
Set 1. 2 – 2 – 3 65%

@ 3.00 –
Set 2. 2 – 2 – 3 70%

@ 6.00 –
Set 3. 1 – 1 – 2 75%

@ 8.45 –
Set 4. 1 – 1 – 2 80%

@ 11.00 E30seconds x5
Split Jerk – Singles 85%Scoring: Not Scored

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