Pool Party & Potluck!
TODAY — Rain or Shine
More info and directions
WOD for Saturday 071010 — – Click Here For Today’s Schedule
Clean & Jerk
Warmup: 3 reps @40/50/60/75% 1RM
Work Sets: 3 sets of 3 reps @85% 1RM
10-9-8-7-6-5-4-3-2-1 Rep Rounds of:
Power Clean (40% 1RM)
Post Clean and Jerk Loads and Metcon Time to Comments
For the strength segment, you will do four warmup sets for the Clean & Jerk followed by three work sets at 85% 1RM. Use common sense and good judgement for all lifts. When in doubt, live to lift again another day. All reps must be full ROM….cleans received in a full front squat and jerks locked out fully overhead.
For the Metcon, with a total of 55 reps, a load of 40% 1RM for the Power Clean will likely maximize your power output and ensure proper movement execution. Scale pullups as necessary to minimize rest.
OPEN GYM today from 11-12pm! Make up a missed WOD or work on your lifts!
1956 Final Olympic Weightlifting Tryouts!