23.03.04

After Holiday / 10th Anniversary Party tonight at 6pm. We hope to see everyone at the gym.

INTENDED STIMULUS

Complete the round of 20 clean and jerks.

5-7 cleans per minute.

Cycle through heavy clean and jerks with a partner.

Practice synchronized gymnastics movements.

RX

AMRAP 15 with a partner:
5-10-15-20…
Clean and jerk (185/125 lb)
Synchronized sit-ups
Synchronized box jump-overs (24/20 in)
– Continue adding 5 reps to each movement at the end of the round. Partners can split up the clean and jerks as needed.

LEVEL 2

AMRAP 15 with a partner:
5-10-15-20…
Clean and jerk (135/95 lb)
Synchronized sit-ups
Synchronized box jump-overs (20/18 in)
– Continue adding 5 reps to each movement at the end of the round. Partners can split up the clean and jerks as needed.

LEVEL 1

AMRAP 15 with a partner:
5-10-15-20…
Clean and jerk (85/55 lb)
Synchronized sit-ups
Synchronized box step-overs (20/18 in)
– Continue adding 5 reps to each movement at the end of the round. Partners can split up the clean and jerks as needed.

SKILL WORK

Pre-workout:
On a 6:00 clock:
Establish a heavy clean and jerk single

STRETCHING

2 sets:
:30 pigeon stretch/leg
:30 couch stretch/leg

WHITE BOARD BRIEF

Target | Complete the round of 20 clean and jerks

Today offers a chance to both go heavy in the clean and jerk and have fun with a fast-paced partner workout!

We’ll start with some pre-workout skill work, building to a heavy single clean and jerk.

The workout weight should be heavy, but not at the expense of form or failure. If you and your partner lift different loads, default to the lighter weight.

The sit-ups and box jump-overs must be synchronized to count!

We’ll go over scaling options to keep everyone moving.

Have fun with this one and encourage each other!