December 22, 2021

Wednesday, December 22nd 2021

Warm-up
A. General
2 rounds
-30sec Row or Bike @increasing intensity on each min
-30sec Front rack stretch
-30sec PNF Hamstring stretch (15 sec/side)

B. Specific
Clean Pull + Low hang squat clean + Tall jerk @30%
3 x (2+1+1)

Drills focus on intention and Aggressiveness (use your voice!)
Upper body
– 3-5 Tall muscle clean + press
– 3-5 Tall power Clean + push jerk (progressively move to squat clean)
Pull focus + split jerk
– 3 slow motion pull into power clean @ above 90
– 3 Pause Split Jerk (pause in dip, Jerk on your command)
– 3 slow motion pull into squat clean
– 3 Pause Split Jerk (pause in dip & in receiving position)
– 3 Clean and jerks

When guiding this drill, talk slow during the pull and be SUDDEN and crisp when you want your athlete to perform the lift. Watch for weight distribution & balance.

Weightlifting
Clean and Jerk (1 rep max)
Score: Max weight
TC: 20mins

Scaling options
Beginner
Practice lift in sets of 2

Intermediate, COMP
As written

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes
75 Double unders
50 Wall Balls 20/14 lbs
25/18 Ring dips

KG: 10/8
Score: Rounds + reps

Scaling options
Beginner
Amrap 12 minutes
50 Single Unders
30 Wall Balls @Moderate
10 Banded Push Ups*
*

Intermediate
Amrap 12 minutes
40-75 Double unders
30 Wall Balls @20/14 lbs
20/15 Assisted Ring dips

Comp
As Written

Extra Accessory
Metcon
4 sets
50′ Suitcase Carry* @heavy
50′ Anti rotational sled drag, switch side at 25′
* Switch arms at 25′

Goal: Lateral core strength