Clean & Jerk 1-1-1-1-1-1-1-1-1-1
Use the heaviest weight you can for each set.
* Rest 1:30 between sets.
70-80% 1RM
These are squats cleans, and athletes can push or split jerk the weight overhead. Record each set as 1 of your scores for load. Stay within the weight range, and if you miss, take a second before jumping back into it. We want these to be smooth. Focus on consistency and landing in a solid position.
Remember, control the dip into a 2-3 inch descent with a tall and vertical torso (keep elbows in place). Be explosive out of the dip!
If athletes do not have a max, then have them stay light and focus on form and getting comfortable dropping under the bar.
Teams of 2 – for time:
50 Box Jump Overs, 24/20 in
30/24 Row Calories
40 Box Jump Overs, 24/20 in
30/24 Row Calories
30 Box Jump Overs, 24/20 in
30/24 Row Calories 20
Box Jump Overs, 24/20 in
30/24 Row Calories
10 Box Jump Overs, 24/20 in
30/24 Row Calories
STIMULUS and GOALS
Stimulus is moderate, steady intensity across the entirety of the workout. Pairs should take a chipper-style approach to this workout. Teams should communicate and make sure they are working at a pace that is maintainable by both athletes. Approaching the box jump overs with a recovery-style approach so that a purposeful effort can be applied to the row will get teams through this metcon at a solid pace.
Communication and fast transitions will be the key to success in this workout.
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