A. Squat Clean and Split Jerk (Clean and Jerk) build to a heavy single in 10 mins, bar starts empty on the ground
rest 2 mins then proceed to B.
B. E: 2:00 x 4 2 CJ at 70-80%% of heavy from part A
M:
14 MIN AMRAP
Box Step Ups 45/35#, 20″/16″ Box
*E:2:00, starting at 0:00, 2 Thrusters 175/115
Program Notes:
We have been working with Heavy Cleans, Jerks and Thrusters on Friday’s for the entirety of this block. Last week we had a time duressed Thruster. Today we do the same with the Clean and Jerk
and just like last week we will do some drop sets after the heavy for some extra practice and volume. Consider this a technical max. Meaning this is the heaviest PERFECT Clean and Jerk you can execute.
We are still working the Thruster strength today but it appears in our Metcon which will continue with the “Chad” prep ( Box Step Ups).
Metcon intention/notes :
In preparation for “Chad” on Veteran’s Day we are putting in some volume work with the Box Step Up. This metcon has a second purpose: to progress our work with heavy thrusters. At the start
and then every 2 mins you will hit 2 thrusters. The weight you use should be somewhere around 60-75%. At 14 mins this piece, like Chad, is going to feel less intense and more steady.
The challenge will be in the overall local leg fatigue combined with the Thrusters. Prefatigue challenges our lifts and drives adaptation. Be sure to use manageable weight. No failure.
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
- Use approptriate Thruster weight around 60-75%
- Lower the box or drop the burden weight or use no weight at all