Warm Up
Kettlebell warm up:
*Round the world
*Figure 8's
*Single arm swings alternating outside
*Clean & Jerk
*Halo
*Goblet Squat
*Turkish Get up
lifting positions
A. Clean & Jerk 1.0
Clean & Jerk 1.0
@120% of Clean & Jerk
3 sets @ 1:30 intervals of
2x Clean Dead Lift
1x Clean Pull
An interval of 1:30 to change weightsScoring: Not Scored
B. Clean & Jerk 2.0
Clean & Jerk 2.0
@100% of Clean & Jerk
3 sets @ 1:30 intervals of
2x Clean Pull
1x Clean High Pull
An interval of 1:30 to change weightsScoring: Not Scored
C. Clean & Jerk 3.0
Clean & Jerk 3.0
@80% of Clean & Jerk
2 sets @ 1:30 intervals of
2x Clean High Pull
1x Power Clean
An interval of 1:30 to change weightsScoring: Not Scored
D. Clean & Jerk 4.0
Clean & Jerk 4.0
@70% of Clean & Jerk
2 sets @ 1:30 intervals of
2x Power Clean
1x Squat Clean
An interval of 1:30 to change weightsScoring: Not Scored
E. Clean & Jerk 5.0
Clean & Jerk 5.0
@60% of Clean & Jerk
2 sets @ 1:30 intervals of
2x Squat Clean
1x Split JerkScoring: Not Scored
https://www.youtube.com/watch?v=2uSBT7csXgU
F. Jerk Balance 1RM
1 Jerk Balance @ 100%
* with remaining time working up from 60% weight in Clean & Jerk 5.0 to as heavy as possible for today
* out of racks
