Clean and Jerk 6x1
The focus of these reps is starting to get more comfortable with the exercise, not on loading. Although these are singles, do not treat them as heavy reps, instead a chance to practice perfect technique glightly heavier than the weights we typically would utilize.
4 rounds, Rest 1:00 after each
9 Hang Power cleans
9 Push Jerks
L1- A weight that allows for unbroken but challenging thrusters each set
5 Minutes stretching Quads, Shoulders
SUMMER READY CLASS
5 "Drop sets"
Of Db overhead press Perform AMRAP reps with a heavy DB,
then AMRAP with medium weight,
then AMRAP light weight,
rest while a friend of similar strength performs the same and repeat for 5 rounds.
12 Min Steady:
12 DB hammer curls
12 single arm DB rows each side
Lateral burpees over the DB