Warm Up:
- Dynamic Mobility Drills
Strength:
Power Clean and Jerk 1rm for the day:
- 45x Burgener Warm Up
- 95x3
- 135x2
- 185x1
- 225x1
- 275x1
- 285x0,1 (power clean only)
Conditioning:
For Time:
- 9 Power Clean and Jerks @ 250
- 1 Gasser (4x53 yard shuttles, 212 total)
- 6 Power Clean and Jerks
- 1 Gasser
- 3 Power Clean and Jerks
- 1 Gasser
Time: 11:37
The weight for the power clean was not bad, but the jerks were a little shaky going overhead with my neck injury. I didn't miss any reps, though, just took a few extra seconds of rest to keep from getting hurt worse.
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