Hang Power Clean and Jerk;2×3@65%4×2@75%9-15-21Shoulder to Overhead @115lbs/75lbsBox Jump Over @30lbs/24lbs
WODprep Strategy Top Tips:
Hang Power Clean and Jerk:
First, warm up adequately with dynamic stretches and mobility exercises to prepare your muscles and joints for the Hang Power Clean and Jerk.
Start with two sets of three repetitions at 65% of your one-rep max (1RM). This weight should feel moderately challenging but manageable. Focus on proper form and technique during these sets.
Rest for 1-2 minutes between these initial sets to recover and maintain good form.
Now, it’s time for the main sets. Perform four sets of two repetitions each at 75% of your 1RM. This weight should challenge you without compromising your form. Ensure that you maintain a strong core, engage your hips, and use your legs efficiently in the lift.
Rest for 2-3 minutes between these sets to recover and reset between reps.
Workout: 9-15-21 (Shoulder to Overhead & Box Jump Over)
This workout combines shoulder to overhead and box jump overs, testing both your upper body strength and lower body explosiveness.
Shoulder to Overhead (115 lbs/75 lbs):
Break the reps strategically to avoid early fatigue. Consider breaking the first set of 9 reps into 5 and 4, the set of 15 reps into 8 and 7, and the set of 21 reps into 11, 6, and 4.Adjust these numbers based on your personal capacity.
Choose a shoulder to overhead technique that works best for you, whether it’s push jerks, split jerks, or strict presses.
Box Jump Over (30 inches/24 inches):
Jump up with both feet and land softly on top of the box, ensuring that your hips are fully extended at the top.
For the descent, you can jump or step down from the box, whichever is more comfortable and efficient for you. Stepping down might conserve energy for the later rounds.
Do you struggle with front rack mobility and position during the power clean or front squat? Try these drills!
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