Lindsey

Thursday 8/23/18

Warm Up and Mobility

OLY:

Clean Pulls (HH,H,floor)

Scarecrow landing drills

Timing – power into squat

Jerk Balance

Squat Clean & Split Jerk

Optional Conditioning

AMRAP 6

10 x Plate G2OH (45/25)

10 x Burpees to Plate 

20 x Alt Lunges 

40 x Double Unders 

“Let’s Go Crazy”

EMOM 3

HH Power Clean + Front Squat + Hang Power Clean + Front Squat;     Squat Clean + Split Jerk

EMOM 3

Hang Power Clean + Front Squat;   Squat Clean + Split Jerk

EMOM 6

Squat Clean + Split Jerk

* The power-clean-to-front-squat is designed to have you receive the bar where you pull it, engage it, & then squat it down. 

(Do NOT stand to full extension after power clean – engage it, & then front squat it)

Do not look at it as Two Separate movements but rather as a segmented squat clean. 

Try to stay connected to the bar, pull the bar to maximal height, then meet and engage the bar (as opposed to beating the bar down and having it crash down on you). 

Drop the bar before performing the squat clean and split jerk from the floor.