For time:

1.) Row, 2000/1750 m

2.) Clean & Jerk 1×1

* Use the heaviest weight you can for the set.

Target time: 7-9 minutes
Time cap: 9 minutes

Workout has two scores, Row time and weight of heavy single. Stimulus is moderately high to high intensity. When athletes complete the row, whatever time is left within the 15:00 is their time to establish a heavy single clean and jerk. Athletes should strategically use their remaining minutes to make a strategic, calculated, appropriate number of attempts (4-5).

Ensure athletes have their opening weight (canโ€™t miss lift) set up and extra plates on the side before starting. We want athletes to have at least 6+ minutes for the clean and jerk. Please scale meters as needed to stay within the target time.

Build to Heavy Single Clean and Jerk

4 rounds for quality of:

10 Dumbbell Good Mornings, pick load

8x 1 1/2 Goblet Squats, pick load

10 L/10 R Single Leg Calf Raises, pick load

* Rest 2 mins