August 1, 2017

​A. Warm Up
400 meter run followed by mobility,

60 seconds each side:
couch stretch
pigeon
lat stretch
dragon

BB Warm up with EB:
8 reps of each
deadlift
clean grip high pull
power clean
front squat
strict press + stretch
elbow rotation
good mornings
back squat

Scoring: Not Scored

B. Clean and Jerk 5-3-2-1-1-1-1-1
Within 20 minutes: Clean and Jerk

1. Set 1 – 5 reps @ 30-50%
2. Set 2 – 3 reps @ 60%
3. Set 3 – 2 reps @ 70%
4. Set 4 – 1 rep @ 80%
5. Set 5 – 1 rep @ 90%
6. Set 6 – 1 rep @ 95+%
7. Set 7 – 1 rep @ 100+%
8. Set 8 – 1 rep @ 100+%

Rest as needed
rest 5 minutes before warming up and preparing for part C

Battery Test
C. 8 minutes of Cleans
​Perform as many reps in 8 minutes of:

1. Clean

Coach's Notes:
85% of maximum Clean & Jerk (from B) Intermediate 30 reps + Advanced 40 reps +