Power Clean and Power Jerk + Burpees/G2OH

Jan 25, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

5 Double Push-up Inchworms

15 Banded Face Pulls

10 Banded Low Ext. Rotations / side

5 PVC Passes

15 Cobras (2.5s)

15 GHD Hip Extensions

10 Wipers

10 Scorpions

10 Single Leg KB RDL (light) / side

1:00 Handstand Progressions

TOGETHER:

5 Shoulder Press (45/35)

5 Good Mornings (45/35)

5 Power Cleans (45/35)

5 Power Jerks (45/35)

5 Power Clean + Power Jerks (45/35)

Strength

Power Clean + Power Jerk (1 EMOM x 10)

Build up in weight throughout. Complete the movement as a power clean and from the “catch position,” go straight into the jerk. Use this EMOM as a time to practice the cycling from ground to shoulders to overhead in a fast and fluid motion.

Metcon

Metcon (Time)

15 burpees over bar

5 ground-to-overhead

12 burpees over bar

4 ground-to-overhead

9 burpees over bar

3 ground-to-overhead

(Rx: 185/125, Rx+: 205/145)
8 minute timecap

Ground-to-overhead are meant to be at a heavy weight that can be repeated in a ‘relentless singles’ fashion or better.