Strength
Power clean + Push jerk
Heavy 2
Workout
12 min AMRAP
6 Pull ups
5 Toes to bar
4 Power cleans – 135/95
3 Front squats – 135/95
2 Shoulder to OH – 135/95
1 Thruster – 135/95
**We’re wrapping up the week with our Olympic lifting day with a focus on cleans. We’ve done a mix of cleans this week – kettlebell and part of the Bear Complex – and also going overhead with the static KB hold as part of the Turkish Get Up, and again with the push press as part of Bear Complex. Today we’ll slow things down a bit so you can focus on adding weight to the bar. The complex today, for a double, is power clean-jerk; power clean-jerk. On the jerk, pause at the bottom for a split second before standing and recovering. This is an easy check to see if you’re arms are locked or not, and shows that you have control of the bar.
We haven’t had our hands on the rig too much this week, so you’ll get plenty of work on your paws today with both pull ups and toes to bar. For the barbell work today, let’s keep the movements separate, unlike you did for the Bear complex where you strung them together. So no squat cleans on that 4th power clean to 1st front squat, and not thrusters from that 3rd front squat to first shoulder to overhead. As I said with the jerk lockout in strength, show control with the bar, and do all 4 movements with a slight pause (take a breath) between each.