Weightlifting Wednesday (10-15min)
3-POSITION CLEAN + JERK
- All Cleans today are Power.
3-Position Power Clean + Split Jerk
3-Position Clean + Split Jerk =
1 Hang Power Clean (mid-thigh)
1 Hang Power Clean (knee-level)
1 Power Clean (from the floor)
Finish with a single Split Jerk
Rest as needed between sets, but aim to keep the breaks to at 2:00 or less.
4 x (:20 seconds on, :10 seconds off)
OPEN & PERFORMANCE 155/105
· The weight on the deadlift bar should be something that athletes could complete 30+ repetitions when fresh.
· TABATA style, the group will complete all 4 rounds of :20 seconds of work and :10 seconds of rest at one station before advancing to the next.