Skill:
4x3 - Double DB/KB Split Jerk
**Athletes will clean double DB/KB’s to a good front rack position and perform 3x split jerks, fully recovering the feet before lowering the weight. Athletes with only one DB/KB may perform 3 reps right and left.
Strength:
EMOM x8:
3x Barbell Hang Clean + Split Jerks
**Beginning at a light to moderate weight (30-40%), athletes will build up to a challenging 3-rep Hang Clean & Jerk weight. Athletes still developing these movements should stay at lighter bar loads focusing on technique and maintaining good posting.
@Home / No Barbell Option:
EMOM x8:
3x Double DB/KB Hang Clean + Split Jerks
**Building gradually in weight (See website for demo videos and modification options)
Athletes w/ only 1x DB/KB may alternate hands after each min for a total of 4 rounds right and 4 rounds left.
WOD:
6RFT:
200m Sprint
6 Barbell Hang Clean + Split Jerk @55-65% / 2-3 UB Rds(155/105)
@Home / No Barbell Option:
6RFT:
200m Sprint
6 Double DB/KB Hang Clean + Split Jerk (50-53/30-35)
NOTES: Score Time and record weight. If athletes only have one DB/KB, they may switch hands after each round, performing 3 rounds right and 3 rounds left for a total of 6 rounds. The prescribed movement for this workout is split jerk, push jerk and push press are both scaling options.
Accessory Work:
Midline Accessory Work:
5Rds
20sec Hollow Hold
Rest 1 min b/t rds
NOTES: Link- https://www.bing.com/videos/search?q=lemon+squeeze+active+life&docid=608001235160467489&mid=9F249F95800B2C3B53A19F249F95800B2C3B53A1&view=detail&FORM=VIRE