“Gwen”

Clean & Jerk 15-12-9

Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same weight for each set. Rest as needed between sets.

Go every 4 mins.

For clarification, the 15s start at minute 0, the 12s start at minute 4, and the 9s start at minute 8.

Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set.
We want this to be challenging but fluent, with athletes focusing on controlling their weight, good breathing patterns, and consistent form from start to finish. The goal should be to keep the first and last sets looking the same (smooth and controlled).
New athletes should start with just a barbell or dumbbells while advanced should aim for roughly 60% of 1RM. It is better to play it safe and make all the lifts than going too heavy and losing the stimulus.
Time under tension will definitely add up here, so athletes need to keep the bar high and focus on recovery during their rest.
Ensure athletes begin right at the start time to have maximum rest in the 4 minutes.

For time:

100 Burpee Box Jump Overs, 24/20 in

TARGET SCORE
Target time: 8-10 minutes
Time cap: 15 minutes

STIMULUS and GOALS
This is a retest from last year for Mayhem Affiliate (and we loved it!). Stimulus is moderate pacing throughout all reps. Athletes should aim to start with an intensity that they can finish with. Athletes can go straight through or have planned rests with descending sets (14,13,12,11,10,9,8,7,6,5, 5 reps).

Regardless of the strategy, push on this. It won’t be a sprint but suck it up and try to keep somewhat of a pace.