Warm-up
3 rounds
1:00 of DU’s
15 strict press/push press/push jerks
*add weight if you are comfortable with each movement
Mobility
Shoulder and front rack mobility
Strength
Push jerk – 5×3; warm up to 70% and either hit all sets across or build after every successful lift.
1. Prioritize the work your legs are supposed to do but do not change the execution of the dip. Just because you want to make the legs do more work doesn’t mean you want to dip any lower than two inches. However, as you drive you need to engage the big muscles, squeeze the glutes and fire hard through the heels. Be explosive!
2. Get under the bar. Don’t even think about moving your feet. Start a little wider in your stance and just unlock the knees to catch the bar in a quarter squat. The deeper you can catch the bar, the less you have to move it to begin with.
WOD
“Sand Castles”
2 rounds each
10 power cleans (95/65#)(75/55#)
10 OtB burpees
Then, 50 T2B
2 rounds each
8 power cleans (115/75#)(95/65#)
8 OtB burpees
Then, 40 T2B
2 rounds each
6 power cleans (135/95#)(115/75#)
6 OtB burpees
Then, 30 T2B
So with a partner, you must complete 2 rounds of the clean/burpee portion each, alternating. You do 10 and 10, then rest while your buddy does 10 and 10. After you have done 2 rounds each, you must complete 50 T2B between the 2 of you.
Add weight to the bar and now complete 2 rounds of the 8/8, then 40 T2B between the 2 of you. Complete this pattern for the round of 6 and 6.
Even though the weight on the bar increases, you should be able to complete the rounds of the cleans unbroken. If you have to break them up too much because the bar is too heavy, it is just that. Too heavy. Scale the weight so you can move quickly and tag your partner in.
