In 15 minutes
Build to a Heavy 5 Rep TnG Clean and Jerk
(can be power)
At 20:00 mark
10 minute AMRAP
5 Clean and Jerks @60% of heavy TNG
10 Handstand Push-ups
WODprep Strategy Top Tips:
First up, we’ve got the Heavy 5 Rep TnG Clean and Jerk:
Start light with just the barbell to warm up those muscles. As you go along, add more weight to the barbell in small increments. You’ll be doing sets of 5 reps. Gradually make each set a bit heavier than the last.
Try not to take super long breaks between sets to keep your muscles in the game. Remember, form is key. Only bump up the weight if your form is on point. For your last set of 5 reps, pick a weight that’s tough but doable. Take a breather and get your head in the game for the next part of the workout.
Moving on to the AMRAP (As Many Rounds As Possible) in 10 minutes:
Grab a barbell that’s 60% of the weight you hit during the Clean and Jerk. Break down those Clean and Jerks and Handstand Pushups into sets that you can handle. Think maybe 2 or 3 Clean and Jerks and 5 Handstand Pushups to start.
Keep a steady pace going for the whole 10 minutes. Don’t go all out right at the beginning and fizzle out. Focus on doing those Clean and Jerks with efficient moves.
Save that energy with solid technique. If Handstand Pushups aren’t your thing yet, no worries. You can swap them for pike pushups or regular pushups.
Do you struggle with front rack mobility and position during the power clean or front squat? Try these drills!
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