Skill Development: USAW Power Clean and Push Jerk Progressions.
Complete Three Sets – Start with Barbell and add weight as necessary: (Work Technique!)
Power Clean from Power Position, 3 Repetitions (Add 1 Shoulder Press at final rep)
Power Clean from Above Knee (2 Second Pause) 2 Repetitions (Add 1 Push Press at final rep)
Power Clean from Floor, 1 Repetitions (Add 1 Push-Jerk)
Rest as needed then,
Every 3:00 for 21:00 (7 Total Rounds)
Complete One Round Of:
Deadlifts, 12 Repetitions
Hang Power Cleans, 9 Repetitions
Push Jerk, 6 Repetitions
Note: Use as much weight on this complex as possible, the limiting factor being the Push Jerk. The repetitions to not necessarily need to be consecutive, and athletes should consider breaking between the Deadlift, the Clean, and the Jerk. A great goal for men is 155lb. and women 85lb.
Jim takes fitness “Outside the Box!”
Friday Special Programs
8AM – 9AM – CrossFit Amundson Strength and Olympic Lifting