LIFT

Jerk 5 x 5 – a chance to work on your split jerk. Remember to fire that front foot out and drive under the bar.

WORKOUT

Performance
15 Min AMRAP
7 Power Cleans 60/40kg
7 Push Press or Jerk
7 Back Squats

Fitness
15 Min AMRAP
7 Power Cleans 40/30kg Deadlift to hang is OK.
7 Push Press or Jerk
7 Back Squats

BODYCARE

Shoulder Blades Should Slide and Glide

Most folks who have trouble going overhead know that they need to work on their shoulder and thoracic mobility; but often times they unknowingly neglect one of the most important pieces of the puzzle – the scapula (a.k.a. the shoulder blades). This bone and the muscles connected to it allow tremendous mobility in many directions including protraction, retraction, elevation, depression, anterior/posterior tilt, and internal/external and upward/downward rotation.