December 30, 2021

Thursday, December 30th 2021

Warm-up
A. General
2 rounds
30 sec Row/Bike/Ski or 200m Run @Easy
5/5 Single Arm Bent Over Row
15-20 sec support on rings

B.Mobility
Prayer stretch with foam roller
3 x 5-10 breaths while holding the stretch
Time:6:50—>

C. Clean & Jerk Specific
Focus on having athletes execute proper positions here while they have the chance. Use your advanced athletes to demo for visual cuing.

Pull
3 Clean pulls
3 Heaving muscle squat cleans, no hook grip no contact
3 Pause Hang cleans (pause in the hang position)

OH
3 Jerk dips
3 Tall jerks:
3 Jerks (Push or Split)

Build to heavy in the first 7 minute window of section A

Weightlifting
Clean and Jerk (Find a heavy 1+1+1)
7mins to establish a heavy
Clean + Hang squat clean + Jerk
(1 + 1 + 1)

Score: Heaviest set
TC: 14 minutes (7 minutes to ramp up & practice + 7 minutes to execute working sets)

Scaling options
Beginner
Use the first 7 minute window to practice & slowly increase weight as needed.

Intermediate
As written

COMP
Performed after the metcon Friday

Metcon
“Extended Elizabeth” (Time)
For time
21-18-15-12-9-6-3
Power cleans 135/95lbs
Ring dips

Scaling options:
Beginner:
"Elizabeth"
21-15-9
Power cleans 45/35 lbs
Assisted ring dips

Intermediate:
Maintain volume and adjust weight or assisted ring dips
or
"Elizabeth"
21-15-9
Power cleans @ 135/95 lbs
Ring dips

Extra Accessory
Metcon
Blood Flow
3 sets
30sec squat hold
30sec V-sit on the wall
10 Alternating scorpions

This is a nice cool down to help athletes’ heart rate come down and get some insight on how they did on their workout!