Workout
4RFT
400m run
6 (1 Clean and 2 jerk) – 185/125
12 Handstand push up
**How dem legs feeling after the last two days? Ready to do more squatting? I can’t hear you in the back! But if you said ‘no’, then you’re in luck with today’s cleans. They can be power or squat cleans, which is commonly just called a ‘clean’. We’re giving you the option today because we’re nice. No need to thank your coaches.
Back to the workout, the weight for the clean/jerk complex should be *close* to what you hit for a single last Wednesday. Keep in mind with today’s workout that we won’t be using crash pads, so you’ll have to control the weight down. And, better yet, you’ll get some practice controlling the bar down to the rack position for a second jerk. Aside from shoulder mobility, this does take some skill work and practice to master so it doesn’t come crashing down. You’ll get some practice when you’re warming up with the barbell. The weight here is intended to be on the heavy side so you’re not doing touch and go after the jerk. Also, no clustersif you had that in mind on getting the bar overhead for the first jerk.
Talk with your coaches about appropriate scales for the handstand push ups.
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