Barbell Warm-up

Olympic Lifting:

Every Minute on the Minute x 3min 2 Mid-Thigh Power Clean + 1 Jerk @60-65%

Rest 1min

Every Minute on the Minute x 3min Mid-Thigh Power Clean + Jerk @65-70%

Rest 1min

Every Minute on the Minute x 3min 2in Below Knee Power Clean *+ Jerk @70-75%

*Deadlift the bar up to waist, then lower past the high-hang and mid-hang until the bar gets to 2in below knee and begin the power clean from there.

Conditioning:

Grace

30 Clean and Jerks 135/95

Notes for Grace:
4min Time Cap (same as last year)
It’s important to understand the stimulus of this workout. It’s meant to be a fast, all-out sprint.
Do not get caught up in the “Rx” weights and pick something that you can:
1) Move well with good technique.
2) Move efficiently. If technique is good, then you work on speeding things up while STILL maintaining proper mechanics. (No rounded backs, proper jerks)
3) If the standards above are met, then increase speed and intensity
Also remember it’s a JERK- not a push press. There is a difference, and it matters.