Monday’s work includes the Clean and Jerk for strength and an AMRAP for 12 minutes of three movements using an increasing rep scheme; check it out.
First, you will work on the Clean and Jerk using 70-75% of your 1RM weight for 5 sets of 3 reps. Focus on the mechanics of this movement and get it down before you try and cycle them quickly. Finish the clean before you go into your dip for the jerk to move the weight overhead. Once you get that movement, then you can try and cycle it faster going into your push for the jerk out of your quarter squat (or full squat) catch from the clean.
No matter what: be sure you can do it right before you try and do it fast.
Once you complete your 5×3, get your station set up for today’s AMRAP WOD. You’ll need a bar bell for Thrusters (95/65), a spot on the rig for Toes to Bar, and a bike for calories. The AMRAP works like this: round one: 3 reps of each, then round two for 6, then 9, then 12, then…. you get the idea.
For scaling these movements, find the weight and scale for TTB that allows you to get through the first few rounds unbroken. When you get to your round of 9 (or 12 if you’re feelin’ frisky), have a plan on how to break up the numbers. For the record, “Go til I can’t” is not a plan. It’s a reaction. You are the leading expert on Earth on you so figure out what you CAN do, not what you WANT to do.
A solid strategy would be 5/4 for the 9s, or 4/4/4 for the 12s. This creates a structure where you can take a minimum break between the reps. If you cannot complete that, then perhaps your scale is off.
Alright, you know what the work is. You have a plan. Are you ready to get it on? Good…. 3…2…1…
STR: Clean& Jerks 5×3 @ 70-75%
WOD: AMRAP 12
3 Thrusters (95/65)
3 Toes to Bar
3 Cal Bike
*Increase each round by 3 til time runs out.