Strength WOD
Heavy Clean and Jerks 7 x 1
Build up to a heavy C&J, not a max out effort, unless you feel like it. These should be heavy so you can get used to cleaning heavy weights. Practice going as heavy as you can correctly catch the weight as low as you can. Ideally, catch the weight in the full squat, but if you can’t, then catch it as low as
you can and then execute the full squat, hips below knees (past 90), weight on your heels, good lumbar curve, chest up, elbows up, the bar on your chest and shoulders NOT held by your arms.
Remember to allow your grip to loosen, and the bar to roll back onto your fingertips as it lands on your upper chest and shoulders. If you have a lot of difficulty with flexibility, try widening your
grip so that your hands are just outside shoulder width.
C& J Instruction
METCON WOD
AMRAP 15min of 5 power cleans (145/100#), 10 toes 2 bar, 15wall ball (20/16#)
Details – The difference here with the ‘Power’ cleans, meansthat you just have to pull the bar from the floor, but you can catch the barwhile standing or in ¾ squat. You do NOT have to do a full squat in this clean.
For the Wall Ball however, you do still have to do a fullsquat, hip crease below the knees and keep your heels on the floor.
Power Clean
ROUTINE IS THE ENEMY.