Warm-up
Have some fun for 10 minutes
Then, group mobility as a class
Grab a barbell and complete clean and jerk warm-up
2 to 3 rounds
5 deadlifts
5 hang muscle cleans
5 front squats
5 S2OH
Strength
Clean and jerk – complete 2 EMOM for 10 minutes total. Must build the whole time.
Starting from the ground up, it is a good time to reinvest in the fundamentals of this lift. Make sure your pulls from the floor pass through all the key positions. Mae sure the legs play the major role in the S2OH and consistent footwork for p=both lifts will make or break your reps when the weights get heavy.
WOD
“Ghosted”
In pairs
20 min AMRAP
10 clean and jerks (155/105#)(135/95#)
20 OtB burpees
800m run
Break it up however you want, but only one partner can be working at a time. The clean and jerk should be challenging enough where singles might be a realistic approach.
