Mobility
Group mobility session
Warm-up
Spend 2 minutes in Z1
Then, grab an empty barbell
10 deadlifts
10 hang cleans
10 front squats
10 strict press
Add some weight to your barbell
8 power cleans
8 front squats
8 push press
Add some more weight to your barbell
6 squat cleans
6 jerks
CF Strength
Clean and jerk – every 2 minutes for 14 min total, complete 1 clean and 2 jerks
Sets 1 and 2 @60%
Sets 3 and 4 @65%
Sets 5 and 6 @70%
Set 7 @75%
*all percentages are off your highest 1RM clean and jerk
Today’s lifting session might be strict when it comes to weight on the bar and when to lift, but there is a ton of leeway with which version of the clean and jerk you are going to perform. Use today to get better in some fashion. If you are not great at squat cleans then force yourself to squat clean. If your split jerks need wrk then make at least one of the jerks a split jerk. You aren’t going to improve without time on the bar.
CF WOD
“Whoopie Pie”
10 rounds
10 wall balls
1 power clean and jerk
*75 to 85% of your 1RM
We are going to keep that last weight on the bar that we used in the strength for the workout and be expected to perform 1 clean and jerk every round for 10 rounds total. Since we are going to shift from the squat clean to a power clean and push jerk you want to look at a different 1RM to find the appropriate number for your workout. The weight should be heavy, intimidatingly heavy so every time we go to pick it up we should be ready for it. But it should be something that we can safely move 10 times.
This workout isn’t meant to take a ton of time to do, but resting before picking the bar up will be where most of us find ourselves. Try not to rest anywhere else. Be smart and move well.
