C&J Technique

Clean pull
Clean high pull
Power clean
Push jerk
Split jerk
Squat clean & jerk

then

EMOM 10
2 Squat Clean + 1 Split Jerk

@ max 60%

Clean & Jerk 1RM
Build up to a daily max.
Go with split jerk or push jerk but keep it consistent to get the best results.

If you build to a max but have more in the legs, build to a squat clean max.
80 x1
85 x 1
90 x1
95x1
100x1
105x1
110x 1

Practice:

High pull

Muscle snatch

3 pos. power snatch (pause in every catch)

Squat snatch (pause in catch)

-Movements / Efficiency
-Strategy
-Practice rounds

4 x 3min AMRAP
2min rest

w/ 22,5/15 kg DB
6 Alt One arm Devils press
8 Box step-up
5 + 5 DB push press

*Score is total reps

7 rounds for time

• 10 Burpee
• 10 Kettlebell swing 32kg/24kg (american)

You go, I go (7 rounds each)

6 Sets @ 70-80% effort

20/15 Cal
Odd)Row / Even) Bike

10 KBS 24/16kg
8 T2B
8 Burpee
Rest 2min

TC 35min

Wendlers 2nd cycle, 3-3-3+ (70, 80, 90%)

23.2A:

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.

23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)

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Scaled & Foundations
Burpees to target instead of burpee pull-up
Thruster: Prioritize technique and confidence over max weight

Visit here for more details about The Open.

5 rounds for time of:

• 135-lb. deadlift, 9 reps
• 135-lb. hang power snatch, 6 reps
• 135-lb. overhead squat, 3 reps