Warm-up/prep:
Part 1:
Using a PVC:
21-15-9 of:
muscle cleans
front squats
push press
Part 2:
Review clean and jerk
then,
2 rounds with an empty barbell of:
3 high hang cleans
3 hang cleans
3 front squats
3 jerks
3 C&J
then,
3 sets of 1-2 C&J build to 50% 1 RM
Strength/skill:
C&J singles:
- 3 x 1@ 50%
- 2 x 1@ 60%
- 2 x 1@70%
- 2 x 1@80%
- 1@90%
- Be sure to rest 1-2 min between each single
- If new to this movement, perform 8-10 singles at a moderately heavy weight (50-60% effort)
Training:
**Benchmark Wednesday**
“Grace”
For time:
30 C&J (135/95)
(Compare to 10/23/15)
Post C&J max weight and “Grace” time to TotalWOD!!
Scaling Options:
C&J
- Scale weight to complete “Grace” in no more than 5-6 minutes (1st 10-15 reps unbroken)
