A. Context : Practice
Context : Practice
Using the hook grip to save grip strength.Scoring: Not Scored
B. Bodyweight Warm – up :
Bodyweight Warm – up :
10 Toy Soldiers,
10 Squat Jumps,
10 Monkey SwingsScoring: Not Scored
C. Barbell Warm – up :
Barbell Warm – up :
Then 3 Sets of 5 :
Straight leg Deadlifts,
Hang Muscle Clean,
Front Squats,
Shoulder PressScoring: Not Scored
D. Mobility :
Mobility :
SHOULDERScoring: Not Scored
E. Practice :
Practice :
Spend 10 minutes working up to a challenging Clean and Jerk (80-90%) or perform 4 reps on the minute for 5 minutes (at 50-60%)Scoring: Not Scored
F. 4 Rounds For Time of Power Clean and Jerks, Toes to Bars, and Running
4 Rounds for Time:
– 12 Power Clean and Jerks @ 135/55 lbs
– 12 Toes to Bars
– Run 400 meters