Clean & Jerk Casserole

PreHab: Glute Activation, Shoulder Prep

Warm-up: Barbell Clean Complex, Barbell Press Complex

Strength: 5x
1 Power Clean
2 Hang Squat Cleans
1 Jerk

WOD:

Rx: AMRAP 7mins @80%
1 S.Clean
1 Jerk
2 S. Clean
2 Jerk
3 S.Clean
3 Jerk
4 S. Clean
4 Jerk
continue in this pattern until time expires.

Option 1: AMRAP 7mins @70%
1 S.Clean
1 Jerk
2 S. Clean
2 Jerk
3 S.Clean
3 Jerk
4 S. Clean
4 Jerk
continue in this pattern until time expires.

Option 2: AMRAP 7mins @60%
1 Power Clean + Front Squat
1 Jerk
2 Power Clean + Front Squat
2 Jerk
3 Power Clean + Front Squat
3 Jerk
4 Power Clean + Front Squat
4 Jerk

 

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