A. Power Clean + Push Jerk
5x 1 + 3 @moderate to heavy load
rest 2 mins
4 REFT
50Ft FR Lunges 50/35
12 SA DB Hang Clean (6 ea) 50/35
9 Box Jumps 24/20
Rest 1:1
Purpose and Desired stimulus:
– Clean and Jerk work
– DB Work
– unilateral leg movement
– Open Movement 1:1 intervals
– DB Work
– Aggressive pacing intervals
Scale to ensure the desired purpose and stimulus are met with the following
Scaling options:
– Scale weight and movements
to ensure aggressive pacing
and sound technique
– Push Jerks can be scaled to strict
press for beginners or anyone unable to dip
drive due to injury