A. 2 Power Clean and Jerks @ 100%
Build to Heavy 2 in 15 Minutes
B. Air Fryer
3 Rounds:
50 Air Squats
10 Power Clean and Jerks (Medium Heavy)Scoring: Not Scored
## POWER CLEAN AND JERK
* We'll start the day by building to a heavy single power clean and jerk
* This is a great opportunity to fine tune clean and jerk mechanics as we build to something heavier than we are using in the metcon today
* Athletes can push jerk or split jerk, but must get the barbell to the shoulders with a power clean
## AIR FRYER
* "Air Fryer" is a simple and effective couplet workout of Air Squats and Power Clean & Jerks
* Choose a weight on the barbell that you could cycle for upwards of 15+ reps unbroken when fresh
* Within the workout, this should be a weight that you could complete as 'touch and go' sets, but may opt for quick singles
* We expect the 3 rounds to take somewhere in the 5-10 minute range to complete"
## DAILY VIDEO
[Click Here](https://youtu.be/iXmBgGgntSo)
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 1 Minute
Active Samson [Click Here](https://youtu.be/jGVMgxjPORo)
Glute Bridges [Click Here](https://youtu.be/iRImeYTD2jU)
Plate Hops [Click Here](https://www.youtube.com/watch?v=1zSECvHUxcU)
## 40 Seconds
Active Samson + Air Squat [Click Here](https://youtu.be/DIvWLT5hv7Y)
Single Leg Glute Bridges (40 Seconds Each Side)
Plate Ground to Overhead [Click Here](https://youtu.be/_zMb2JhL_Eo)
## 30 Seconds
Air Squats
Glute Bridge Walkouts [Click Here](https://youtu.be/gp4VBp8_WSY)
Plate Counterbalance Squats [Click Here](https://www.youtube.com/watch?v=g6VIE3P2hLE)
*Warmup Peformed with 10# or 15# Plate*
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
**DEMO VIDEO:** [Click Here](https://youtu.be/Ff_dtGJKgxM)
# MOBILITY (12:00 – 15:00)
## Front Rack Stretch: 1 Minute
[Click Here](https://www.youtube.com/watch?v=dg4ckXN2gqE)
## Wrist Stretch: 30 Seconds Each Direction
[Click Here](https://www.youtube.com/watch?v=kjoVDajRxZ0)
## Child's Pose: 1 Minute
[Click Here](https://www.youtube.com/watch?v=QDlMqGeKFNw)
# TEACHING (15:00 – 23:00)
## AIR SQUATS
### Weight Back
Since the clean and jerk requires such an upright chest, it tends to be somewhat of a "quad burner." Let's ensure we're not letting the weight move into the toes in the air squat, as that also will tax the quads excessively and slow the intensity of your workout. Send the hips back and keep the heels grounded to get the posterior chain more involved.
### Movement Prep
10 Air Squats
## POWER CLEAN & JERK
### Bar Path
On the Power Clean and Jerk, we can improve our bar path and efficiency by dialing 3 sections of the lift:
1. **The Beginning:** Push the shins back to ensure a straight initial pull off the floor
2. **The Middle:** Make sure the elbows track high and outside to keep the bar close to the body
3. **The End:** In the dip of the jerk, make sure the forearms are pointed towards the middle of the body so that the bar ends up balanced over the center
***See the Daily Video for a Visual of this teaching point.***
### Movement Prep
5 Clean Deadlifts
5 Hang High Pulls
5 Hang Power Cleans
5 Push Jerks
5 Power Clean and Jerks
# POWER CLEAN AND JERK (23:00 – 35:00)
* Athletes will have 12 minutes to build to their heavy single power clean and jerk
* Make it a point to get around to every athlete at least once for some feedback
* It is easier to make a correction in this lower intensity environment than it is to during the workout
* We can also group athletes up on one bar to limit the number of bodies moving at once
# TRANSITION + PRACTICE ROUND (35:00 – 45:00)
## 1 Round
*With Workout Weight:*
10 Air Squats
3 Power Clean & Jerks
5 Air Squats
# STRATEGY + WOD (45:00 – 60:00)
* Today is a fantastic opportunity to get aggressive on the barbell
* The air squats essentially serve as our pacer, allowing us to work through large 'touch and go' clean and jerks
* Find the max pace on your 50 air squats that still allows you to attack the 10 barbell reps
* On the barbell, try to minimize sets – aiming for somewhere between 1-3:
* **1 Set:** 10
* **2 Sets:** 5-5
* **3 Sets:** 4-3-3
* However, if you find yourself having to rest a long time before picking the bar up, simply go with fast singles to get the weight moving