Main WOD:
20 min AMRAP
-200m Run
-10 Full Clean & Jerk (135/95)
Strength
5x3+1 of Clean + Jerk @ 80% (Touch & Go)
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Coach's Notes. Standard start times of 0545 and 0630, warm up prior and be ready to 3, 2, 1...Go!
WOD: The intent if this AMRAP is to practice good technique while training under duress. The run is short and included as active recovery for your legs in between the Full Cleans. Ensure you are achieving proper depth at the bottom of your Full Cleans (hip crease below knee crease). Remember to lock out the those elbows with active shoulders at the top of your Jerk. Pace yourself throughout the movement, 200m may not be enough time/distance to rest for your next round if you burn through too quickly.
Strength: Who just had flashbacks of parabolic equations??? The rep scheme for this Clean Complex is 5 sets of 3 Cleans in which the last Clean includes a Jerk (+1). The barbell shouldn’t be released during the Cleans until after the Jerk (touch and go through the Cleans). You can use any kind of jerk (power or split). Scale the weight to ensure proper technique throughout the movement and attempt to go unbroken through each set.
ROUTINE IS THE ENEMY.