Clean : 1×1

10-12 mins to find a heavy single.

All athletes (Old or New) should work up in weight until their form, drive, or mental capacity is getting close to riding that fine line of “Bad Movement.”
Go by feel and make smooth, calculated jumps in weight early on. Slow down on the pace, and the weight jumps when you start to reach heavier weights.
Try and reach a heavy single in 6-8 working sets (not including light warm-up sets).
Record your heaviest lift as 1 of your scores for load
BEGINNERS: Have athletes build up to a very light and comfortable weight or switch to power clean (focus on the catch).

Complete as many rounds as possible in 10 mins of:

1 Clean & Jerks, 155/105 lbs

1 Rope Climb

2 Clean & Jerks, 155/105 lbs

1 Rope Climb

3 Clean & Jerks, 155/105 lbs

1 Rope Climb

… Continue adding 1 Clean & Jerk rep each round until time expires.

Stimulus is steady pacing and moderate intensity across the workout. Athletes will perform ascending reps on clean and jerks with a rope climb following each set. Due to the short workout time, athletes should be prepared to move the entire period with minimal rest. Implementing fast singles on the barbell will keep athletes moving consistently and efficiently. Singles will also help mitigate grip fatigue on rope climbs.