Block Clean & Jerk
2-2-2-2-2

Pulling from the blocks today! Use plates to set the bar up so it’s just below the knee. Be careful with any dropping or failed lifts. Focus on generating speed as you get into the second pull and we are going to continue doing a split jerk after each rep of the clean. Reps should be “perfect” and this will dictate the loading while you work to accumulate your work sets.

Use the build up method. Find your heaviest perfect set of 2 and make sure that you have 5 work sets total within 10% of this lift (max for the day is included as a work set).

Then –

For time:
50 Alternating Dumbbell Snatches, 50/35 lbs
Run, 400 m
35 Alternating Dumbbell Snatches, 50/35 lbs
Run, 400 m
20 Alternating Dumbbell Snatches, 50/35 lbs
Run, 400 m

Goal: sub 16 mins

Some higher rep work on the dumbbell snatch today. This means we want you to focus on bending your knees to keep that back flat. Feel free to change up styles with the snatch like a muscle version, dropping under the weight, or pacing with lowering the dumbbell to the shoulder before switching arms. The key is finding a variation that works for you and keeps you moving. Push the pace on the run and try not to consider this as “recovery.” If you need to adjust the workout to meet the time try keeping some of the loading and lowering the reps to manage volume.

Post Work
2xs:
8-10 Cat Cow (slow)
:30sec Straddle Stretch (right)
:30sec Straddle Stretch (left)