3 Position Squat Clean + Split Jerk : 1 Rep Max
Record your best 3 Position Squat Clean + Split Jerk 1 rep max lift.
As many reps as possible in 12 mins of:
3 Power Cleans, 135/95 lbs
6 Power Cleans, 135/95 lbs
9 Power Cleans, 135/95 lbs
… Continue adding 3 reps each round to each movement until time expires.
Today we will dial in some clean and jerk technique
Following our technique complex is a ascending ladder couplet of power cleans and toes to bar
We’ll score total reps of this workout over the 12 minutes
Use the following cheat sheet for scoring:
Finish 3’s: 6
Finish 6’s: 18
Finish 9’s: 36
Finish 12’s: 60
Finish 15’s: 90
Finish 18’s: 126
Finish 21’s: 168
Choose a lighter weight that you can complete as quick singles to quick sets of 3
TOES TO BAR
Since we climb by 3 reps today, let’s modify the variation instead of the rep number to keep things simple
If you have 12-15 toes to bar unbroken, let’s complete toes to bar
If you’re not there yet, consider scaling the range of motion
STRATEGY + WOD
The single digit rounds that you can see in the workout description essentially serve as the buy-in for the larger, double digit rounds
As we climb in reps, unbroken sets without a ton of rest will be challenging
For that reason, let’s come into this workout with a “chip away” mentality
Every set is divisible by 3, so naturally, quick sets of 3 can be a simple plan as these rounds get bigger
If there is one movement to break more, it’s the power clean.
The bar comes back down to the ground anyways, so quick singles there aren’t a bad idea, as long as the hands are back on the bar fairly quickly
If the toes to bar end up falling apart, quick singles aren’t a bad idea either!
At the end of the day, do what you have to do to keep moving