Squat x 80% x 8 x 2
Overhead Walking Lunge x 8-10 each leg x 3
RDL x 6 x 3
Hanging Leg Raise x 15-20 x 3
A) Drill/Technique. 10 minutes. 1) 5 Minutes on the Jerk Drive for technique. No score. Work as light as necessary (down to a pvc pipe) to insure a rigid spine and full extension of the ankle, knee and hip. 45 second Video HERE. 2) 5 minutes on the Jerk Drop for technique. Work as light as necessary (down to a pvc pipe) to insure fast feet and a locked arm at the catch. 30 Second video HERE.
B) Heavy Test. 10 minutes. From the rack, find a Heavy Single in the Push Jerk. Not quite PR intensity. For today, don’t advance your weight if you catch with a bent elbow and muscle it out.
C) Work capacity. 12 minutes. 1 Round of CINDY, 1 Jerk @ RXD is 155/105. Athletes should work with a weight that allows them to get 3 unbroken reps with good technique. This bar comes off the floor, so athletes must be able to clean to the shoulders.