“We are what we repeatedly do. Excellence then, is not an act, but a habit.” – Aristotle
Power Clean & Jerk 1-1-1-1-1
POWER CLEAN AND JERK
We’ll start the day by building to a heavy single power clean and jerk
This is a great opportunity to fine tune clean and jerk mechanics as we build to something heavier than we are using in the metcon today
Athletes can push jerk or split jerk, but must get the barbell to the shoulders with a power clean
Athletes will have 12 minutes to build to their heavy single power clean and jerk
Coaches will look to give as much feedback during the strength portion to set athletes up for success of the C&J during the metcon
We can also group athletes up on one bar to limit the number of bodies moving at once
3 rounds for time of:
50 Air Squats
10 Power Clean & Jerks, 135/95 lbs
AIR FRYER
“Air Fryer” is a simple and effective couplet workout of Air Squats and Power Clean & Jerks
Choose a weight on the barbell that you could cycle for upwards of 15+ reps unbroken when fresh
Within the workout, this should be a weight that you could complete as ‘touch and go’ sets, but may opt for quick singles
We expect the 3 rounds to take somewhere in the 5-10 minute range to complete
STRATEGY
Today is a fantastic opportunity to get aggressive on the barbell
The air squats essentially serve as our pacer, allowing us to work through large ‘touch and go’ clean and jerks
Find the max pace on your 50 air squats that still allows you to attack the 10 barbell reps
On the barbell, try to minimize sets – aiming for somewhere between 1-3:
1 Set: 10
2 Sets: 5-5
3 Sets: 4-3-3
However, if you find yourself having to rest a long time before picking the bar up, simply go with fast singles to get the weight moving
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