June 8, 2019 – Barbell Club

June 8, 2019 – Barbell Club

A. Clean and Jerk 8 x 1

Within 12 minutes:
Every 90 seconds, for 12 minutes (8 sets):
1 Clean and Jerk

Build to a moderate Heavy Single Clean and split jerk.

Look to put into practice work on Wednesday split jerk development don't forget about all the work previously put in because of weight being added.

Every Rep Add load to that you finish with a heavy single for the day.

B.

1 Tall Clean + 2 High Hang Cleans
– 4 sets of 2 complexes
Rest as needed

Tall Clean being in extension looking to pull under the bar.

Low hang looking to pass through the High hang, Hang, Into the low.

C.

Clean and Jerk
– Set 1 – 7 reps @ 60%
– Set 2 – 7 reps @ 70%
– Set 3 – 7 reps @ 80%
– Set 4 – 7 reps @ 90%
– Set 5 – 5 reps @ 60%
– Set 6 – 5 reps @ 70%
– Set 7 – 5 reps @ 80%
– Set 8 – 5 reps @ 90%
– Set 9 – 3 reps @ 60%
– Set 10 – 3 reps @ 70%
– Set 11 – 3 reps @ 80%
– Set 12 – 3 reps @ 90%
Rest as needed

Take 4 Percentages: 60%,70%,80%,90% of A work.

Complete 9 Reps at each designated percentage then look to move through and complete 6 at each designated percentage.

Complete designated work for that section. If in partners both have to finish before moving into the next percentage. Can alternate reps.

View on WodUp

Leave a Comment