Clean and Jerk 1 RM
The two exercises will be Squat Jumps and Abmat situps
For the SWOD, we drilled the clean yesterday, but remember to extend the hips and the legs fully, and shrug the shoulders forcefully in the "jump" portion of the lift. Catch the weight with your elbows pointing straight out in front of you. If you still cannot catch the weight in the full squat, catch it in the power clean and ride the weight down into a full front squat postion (which we worked Monday.
For the metcon, its a round of :20 work with :10 rest, alternating between the squat jumps and the situps. It is 8:00 of work for the entire metcon. If anyone is feeling up to it, try the squat jumps with a 45 lbs bar on your back. Fun!
Post your weights and tabata scores to the comments sections! We are really dwindling in this part, I know there are more of you out there participating then posting!!!! CC