Tuesday
Warmup-Barbell Drills
1-Starting Positions-Knees-Power Position Drills
2-Split Jerk Drills
A) Technique Clean and Jerk Complex: Keep it light and smooth
Pause @knee + Pause @Power + Lower below knee into Squat Clean + Split Jerk (Hold split for 3 secs before recovering)
B) Clean and Jerk Complex: Find Heavy Single
Squat Clean + Front Squat +Split Jerk
C) WOD: 10 RFT
1 Cluster (185/125 Rx)
3 Bar Over Burpees
5 Bent Over Barbell Rows (185/125)
*12 min cap