Rich and Rare

S/S

Coach led progression - Clean

Drill 1 - 2 Power Clean from position 1,2 and 3.

Drill 2 - 1 Power Clean + 1 Front Squat from position 1,2 and 3.

Drill 3 - 1 Squat Clean from position 1,2 and 3.

Drill 4 - Add weight 1 Squat Clean from position 1,2 and 3.

Coach led progression - Jerk

Drill 1 - 4 Jerk from BTN

Drill 2 - 3 Jerk from rack - add a little weight

Drill 3 - 2 Jerk from rack - add a little more weight
*2 Postiton Clean + 1 Jerk *(Mid hang + Floor)14min work up to a H.S.


WOD: 17min AMRAP

15 Squat Cleans 135/95

30 DU

12 Squat Clean 185/115

40 DU

9 Squat Clean 225/135

50 DU

6 Squat Clean 265/155

60 DU

3 Squat Clean 305/175
70 DU

- if you finish start over at the beginning 

 

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