For Quality & Technique:

Every Minute On The Minute, For 18 Minutes of:

  The Clean & Jerk   6 Rounds of: Min 1 - 3 Reps @ 20kg under PR Min 2 - 2 Reps @ 15kg under PR Min 3 - 1 Rep @ 10kg under PR (this one MUST be a full clean)         *Although the prescription calls for 20,15 & 10kg respectively under your Max effort on the Clean & Jerk, it may not actually apply to you. Let us know your PR and we'll advise accordingly on we believe will work best. The loads are meant to feel somewhat moderate on the 3's to somewhat challenging on the 1's. Under circumstances should there be any failed attempts throughout this workout!   **The focus today is on the quality of movement and your technique. It is NOT for load. Today is more about the smoothness of your reps than it is about how much load. There will be plenty of other chances to enhance your strength in the C&J in the future! Instead concentrate on the 'cleanness' (no pun intended!) of your movement, and getting under the bar to receive it. Once in the front rack, create a big shelf for the bar to sit on and don't spend an age thinking about the jerk. Get ready, brace and get your dip-drive going..   ***If you are a beginner or have not yet learnt the Clean & Jerk movement as a whole, then  depending on your experience, there will be a multitude of scaling options that may suit better for todays task.     Post the three loads chosen to comments.