Strength: E3MOM Power Clean to Squat Clean to Split Jerk x7
10 M to warm up, then 7 escalating attempts, one every 3 M, of a power clean to a squat clean to a split jerk. The split jerk will be the pinch point for most of us, so start at about 50 % of your 1 RM split jerk. Take larger jumps early and smaller ones as you get to 75 %. Don’t go over 80 % 1 RM, and if you start to slow down back up the load.
Remember, Olympic lifting is about confidence, technique and strength. You can’t work confidence or technique above 80%. (speed comes under the heading of technique)
WOD: 5 M AMRAP
Wall Balls (20/14)
*Happy ‘National Coffee Day,’ friends. It’s going to be the best.
