Get ready to refine your clean and jerk technique and elevate your endurance with tomorrow’s WOD at BNFIT Gym. This high-energy session combines strength, precision, and functional fitness to deliver a well-rounded workout.
🔍 What’s in Store for Tomorrow’s Workout?
Clean and Jerk Focus: Perfect your squat or power clean and jerk technique with progressive sets, followed by an EMOM challenge to test consistency under fatigue.
AMRAP Endurance Challenge: Engage in two high-intensity AMRAPs featuring rowing, pull-ups, and toes-to-bar to enhance cardio and core strength.
Core Stability and Recovery: Strengthen your stability with dumbbell carries and plank variations in the extra work session.
🚀 How to Approach the Workout
Warm-Up Purposefully: Use the progressive warm-up rounds to prepare your body for the clean and jerk sets. Focus on smooth transitions and form.
Strength Segment: Stick to prescribed percentages during the clean and jerk. The EMOM will challenge your ability to maintain proper mechanics as fatigue sets in.
AMRAPs: Push your pace on the rower and ski erg while staying efficient in transitions. Scale pull-ups and toes-to-bar as needed to maintain intensity.
Extra Work: Focus on controlled movements in the core stability segment. Quality over speed is key.
💡 Coach’s Tip: The clean and jerk is a full-body movement that requires coordination and power. Use the lighter sets to refine your technique before tackling the heavier loads.
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