5 rounds for time of:
6 Clean & Jerks, 135/95 lbs
10 Burpee Box Jump Overs, 24/20 in
Target time each set: 1:30 – 1:45
Time cap each set: 2 minutes
STIMULUS and GOALS
The stimulus is moderate intensity. Athletes should aim to achieve similar times across each round. Both movements will be tempting to go too fast on initial rounds, so athletes should be mindful of their starting pace for the workout.
Choose your weight wisely, or it won’t end well. Not 100% off the start, test a moderate-fast pace first, and then see how you feel.
WORKOUT STRATEGY & FLOW
Clean and Jerk: Athletes should choose a roughly 45-50% weight on their one-rep max. Touch and go reps should be possible every round with their selected weight, but athletes should only choose to do fast singles in later sets if the rest is kept to a minimum.
Burpee Box Jump Over: Rep consists of burpee plus a box jump over. Athletes do not have to show full extension when performing jump overs. Athletes can jump over the box without contact or on top of the box and jump down/step down to the other side. If jumping on top, both feet must make contact before moving to the opposite side. The feet are the only body part allowed to make contact with the box. Demo the method of stepping out of the burpee into the jump and turning on the box to set up for the next burpee. Modify this movement by making it a burpee box step over or a burpee box get over. Athletes need to choose a pace and strategy that will allow them to be as efficient and fast as possible with the ability to recover within 90 seconds. If you are going to rest, then make sure to do so on the ground before going over the box.
6 clean and jerks unbroken takes around 15 seconds, and the burpees should be under 60 seconds.
The Scaling aim is for athletes to keep aggressive round times with non-stop movement.
6 Clean and Jerks (115/80)
10 Burpee Box Jump Overs (20/16)
-rest 1:30 between sets-