Day 1 of a new cycle of Power Clean and Jerk. The first few weeks should be focused on dialing in technique when the weight is light. The jerk can be a power or split jerk and can change as it gets heavier. The percentages are based on your Power Clean and Jerk. If you don’t know your 1RM, go based off rate of perceived exertion (RPE). Talk with your coach about how this should feel each week in accordance with the percentages and progressions.
Every Minute on the Minute x 3min 3 High Hang Power Clean x 1 Jerk @50%
Every Minute on the Minute x 3min 2 Mid-Thigh Power Clean + 1 Jerk @50-60%
Every Minute on the Minute x 3min Mid-Thigh Power Clean + Jerk @60-70%
Against a 3min Clock,
15 Lateral Burpees Over the Barbell
Max Reps Power Cleans 115/75
Rest 1min and repeat for a total of 4rds