08/06/2019

Warm-up
GENERAL WARM-UP

2 rounds of:
1 minute of single-unders
10 Goblet Squats
5 burpee box jumps to low box
5 medicine ball cleans

SPECIFIC WARM-UP

Clean and jerk
3 step outs to receiving position of jerk (no barbell)
3 jump and lands to split position (no barbell)
3 jump and lands, driving arms overhead (no barbell)
10 split jerks with empty barbell
5 high hang power cleans + front squat
5 clean deadlift + squat clean
5 clean and jerks

Build up
5 sets:
Set 1: 3 clean and jerks at approx. 50%
Sets 2 & 3: 2 clean and jerks, adding about 10% each set
Sets 4 & 5: 1 clean and jerk, adding about 5% each set

Weightlifting
Clean and Jerk (1-1-1-1-1)

Gymnastics
SLIPS Practice
20 Minutes of:
Scales, L-sits, Inversion (handstands), Planks, and Stretching

EMOM 10:00 Your choice of Scales, L-Sits or Handstand holds