Tuesday 12.27.2022

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Power Clean & Jerk demo video link found HERE.

Warm-up Drills
I. Row 500m or 2:00 (w/ no straps)
II. 6 x Dynamic Drills
III. Mobility (Squat, Front Rack & Overhead Emphasis)

Impact/Focus: Power Clean & Jerk
Warm-up Sets/Reps x 5:00
Build to a challenging weight that allows technique refinement and movement competency development;

8 Rounds, on the 1:30 of
Power Clean & Jerk x 1-1-1-1-1-1-1-1 (Climb weight as able)

*Athletes may build across sets and reps.
**Reference training from 12.15.2022 linker HERE and attempt to Icarus scores for Power Cleans.

Post scores to comments.

“Hauladay Hustle”
Complete for Time

Row 500m
1-2-3-4-5-6-7-8-9-10 of
Power Clean & Jerk (115/85lbs)
Row 500m


  • Scale weight as needed to facilitate barbell cycling and multiple reps throughout the MetCon.
  • Touch and go through the Cleans with emphasis on correct Jerk technique will be the Barbell conditioning priorities of the day.
  • Toes-to-Bar will build on the multiple rep set/kipping technique recently established (ie. last weeks interval day for one reference).
  • Burn it down on the Row pieces, ninjas.

Post scores to comments.

Samy Daghir

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