Class Schedule
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Friday 9/23/16


Dynamic warm-up of coach’s choice



3 Push Press’s (empty barbell) + 3 Jerk drops (PVC)



5 Muscle Cleans + 5 Front Squats

*Light loads


(Hang Power Clean + Push Jerk or Push Press if Mobility is bad) x 3-4 sets

*Goal is to find starting weight for Part “A”


A. EMOM for 5min:

Above knee Power Clean + Push Jerk

*Build light to moderate load


EMOM for 5min:

Clean Lift Off with pause + Power Clean+ Push Jerk

*Must build heavier then the weight you choose below


B. “Grace”

30 Clean & Jerks (135/95 lbs)

*This is performed as a ground to overhead anyhow, it does not need to be a proper clean and jerk.