BRING YOUR OUTDOOR RUNNING GEAR!!!
(a) 5 complexes of the following…
*this is done as a group, with an empty bar
(b)5min quick review of C&J options
15mins to find 1RM Clean & Jerk!
1 x 5 reps
3 x 3 reps
3 x 1 rep
* add load each time and focus on consistency thru the mechanics of the movements!
*can be squat or power
*make sure you are fully recovered between 1RM attempts (2-3mins)!
BEGINNER – INTERMEDIATE STRENGTH:
15mins to work on Clean & Press
*this can be from the hang or from the floor
*your focus is ‘speed thru the middle’ and transitioning under the bar quickly, with high elbows!
*for your OH movement, think about “dip/drive” quickly
1 Mile Run (to Raglan & back)