Public Whiteboard

Components

Clean and Jerk

"Extended Elizabeth"

Settings

Workout

Thursday, December 30th 2021

A. General
2 rounds
30 sec Row/Bike/Ski or 200m Run @Easy
5/5 Single Arm Bent Over Row
15-20 sec support on rings

B.Mobility
90 second puppy dog pose

C. Clean & Jerk Specific

Pull
3 Clean pulls
3 muscle squat cleans, no hook grip no contact
3 Pause Hang cleans (pause in the hang position)

OH
3 Jerk dips
3 Push presses
3 Jerks

Weightlifting

A: Clean and Jerk (Find a heavy 1+1+1)

Clean and Jerk

7mins to establish a heavy
Clean + Hang squat clean + Jerk
(1 + 1 + 1)

Score: Heaviest set
TC: 14 minutes (7 minutes to ramp up & practice + 7 minutes to execute working sets)

Scaling options
Beginner
Use the first 7 minute window to practice & slowly increase weight as needed.

Intermediate and COMP
As written

Metcon

B: "Extended Elizabeth" (Time)

For time
21-18-15-12-9-6-3
Power cleans 135/95lbs
Ring dips

Scaling options:
Beginner:
"Elizabeth"
21-15-9
Power cleans 45/35 lbs
Assisted ring dips
https://youtu.be/rZ91O0bXJ2k

Intermediate:
Maintain volume and adjust weight or assisted ring dips
or
"Elizabeth"
21-15-9
Power cleans @ 135/95 lbs
Ring dips

Extra Accessory

Metcon (No Measure)

Blood Flow
3 sets
30sec squat hold
30sec V-sit on the wall
10 Alternating scorpions

This is a nice cool down to help athletes' heart rate come down and get some insight on how they did on their workout!