Squat Clean & Push Jerk : 1 Rep Max

Log your best Squat Clean & Push Jerk 1 rep max lift.

18-20 minutes. Rest as needed between lifts. Try to reach a 1RM in 6-8 working sets

Set-up is vital, focusing on good quality reps that mirror each other. Athletes should aim for consistency in their landing position with proper footwork. Emphasize getting under the bar instead of catching it above parallel and riding it down into the squat. If athletes are new or have missed classes, instruct them to use a lightweight that feels and looks good or change to power clean.

10 rounds for time of:

10 Pull-ups

10 Push-ups

Target time: 7-9 minutes
Time cap: 12 minutes

Stimulus for today’s workout is steady and consistent pacing while avoiding burnout. Volume is high on the upper body, so please adjust/scale accordingly so athletes can stay moving without reaching muscle failure. Athletes should strategize sets and time per round that allows them to stay under the time cap. This workout is one of the original workouts Rich and I performed periodically back in the day. It will blow your upper body up faster than you think, so remind athletes to be smart and break before it breaks you.