A. E:90 x 10
Power Clean and Jerk – building to a heavy for the day
M:
“Grace”
30 Clean and Jerks for time 135/95
Program Notes:
“Grace” and “Isabel” in the same week? We must be getting to barbell cycling season! Yep. WE are going to see where we are at with our Power Clean and Jerk today as well. We’ve built some raw strength the last 12 weeks and we’ve worked cleans and jerks. Let’s put it all together.
Metcon intention/notes :
“Grace” is meant to be a fast sub 3 min benchmark workout. This means that we need to leave our ego at the door and use weight that we move repetitively without stopping. Our strength work is in part A today, this is not a strength metcon. Fast singles moght be the ticket for many.Some may choose
to knock out a large set and then go to singles and our most advanced may push to go unbroken.
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.
Intermeditate: 115/75
Scaled: 95/65
Beginner: Use weight appropriate for where the athlete is at in their progression with Snatches and meets the intention. Some may switch the move up altogether or even use DBs.