• Teaching Notes
We’re getting right into a re-test of each the Clear and Jerk Complicated in addition to Grettel. The purpose right here is to extend masses from week 1 by at the least 10lbs (5kg) with the concept this feels much more technically sound after all of the work we now have been tackling with our kind from the dangle place and into the Jerk. Spend time going by way of barbell mechanics for each the complicated and the exercise the place we can be going for biking reps of Energy Clear and Push Jerk. The exercise in the present day ought to be quick and quick and a simple transition into it from the metcon from the energy part.
weightlifting:
Each 3 minutes for 14 minutes.
1x [ 3 Hang Squat Cleans + 1 Jerk ], decide load
metcon: Grettel
10 rounds for time of:
3 Clear & Jerks, 135/95 lbs
3 Bar Going through Burpees
Purpose: 4:00-7:00 minutes
Time Cap: 10:00
equipment:
Each 1 min for 10 minutes, alternating between:
Ring Plank, 50 secs
Barbell Hip Thrust, decide load, 50 secs
