“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” – Confucius
For time: 30 Box Jumps, 24/20 in
15 Clean & Jerks, 95/65 lbs
30 Box Jumps, 24/20 in
15 Clean & Jerks, 135/85 lbs
30 Box Jumps, 24/20 in
10 Clean & Jerks, 185/115 lbs
30 Single-Leg Squats
10 Clean & Jerks, 225/145 lbs
30 Single-Leg Squats
5 Clean & Jerks, 275/175 lbs
30 Single-Leg Squats
5 Clean & Jerks, 315/205 lbs
Time cap: 20 minutes
STRATEGY
BOX JUMPS
The movement standards allow athletes to either jump or step-up. There are a few factors that can help us to decide which one works. This first is what is going to keep you moving. If box jumps gas you, stepping up may help keep your moving and keep the heart rate down for the barbell. The second factor is if you’re going to be completing the heavy clean and jerks and single leg squats. For athletes who know they’re getting into the challenging second half of the workout, jumping up may be the best option. Step-ups tax the legs more and can interfere with the other movements. For athletes who know they aren’t going to be able to lift the heavier weights or complete the single leg squats, either option can keep them moving.
CLEAN AND JERKS
There is the option to power or squat clean, as well as push jerk or split jerk. At the lighter weights, it’s likely most efficient to power clean and push jerk. As the heavier weights comes around, lifts will likely be more successful with the squat clean and split jerk.
SINGLE LEG SQUATS
Let’s work with what we have on the single leg squats. For athletes with great mobility, this will be a strength and capacity test. These athletes simply need to find a pace that they can maintain. For athletes who struggle with mobility, this is all about getting as loose as possible beforehand and minimizing no reps. Use lifting shoes and take your time between reps. It’s better to go slow and go low than to waste energy on fast, no reps.
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