Warm up: Jerk technique practice
- Power clean + jerk pyramid
Partner up with someone:
Start with a weight that is fairly challenging and do 1 power clean + 5 jerks
Have your partner add 5-10 lbs to your bar on each set until you reach one rep, then work back down in weight while increasing your reps back up to 5.
Example: 115 x 5 / 125 x 4 / 135 x 3 / 145 x 2 / 155 x 1 / 145 x 2 / 135 x 3 / 125 x 4 / 115 x 5
This pyramid will be done twice, you will have 30 minutes to complete 2 sets per partner.
2. For time:
20 Pullups
40 Wallballs
20 Pullups
CrossFit Havoc 