September 5, 2019 – Weightlifting

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

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