2/26/2020: 3 RM Jerk

Strength:

ON A 20:00 RUNNING CLOCK...

Build to 3RM Clean & Jerk*

*Power or Full, Athlete Choice

WOD:

AMRAP x 7 MINUTES*

Clean & Jerks RX (135/95) CFC 1 (95/65), CFC 2 ( 75/55), M (65/45)

*Every minute including 3,2,1 go...perform 15 Air Squats

SCALING *REPS, LOADING, VOLUME*… Strength -- Keep loads moderate for newer/deconditioned individuals with priority being on movement consistency. Workout -- Adjust the reps of the air squats down if speed of the reps starts to slow. We want athletes to have approximately 40 seconds to play with the barbell. Adjust reps of air squats down to 10 reps per minute for newer/deconditioned athletes.

*MOVEMENT ADJUSTMENTS*... Clean & Jerk -- Adjust to athlete need. If an athlete cannot go overhead, keep today’s lifting to just the clean. If an athlete can not squat, power cleans will be their jam. If someone would prefer, today’s lifting can be done with dumbbells as well. Air Squats -- If squats present an issue due to injury, see if box squats will work for today. If not, we can have athletes perform either 15 lighter KB Deadlifts or a quick :10 Bike Sprint.