Strength
5 Sets
- 1 Clean + 2 Jerks
Notes
Our strength today is clean and jerks. Today’s complex has you performing 1 clean then 2 jerks. You will have 15-minutes to warm up to a weight that is a rate of perceived exertion of 7/10. You will complete 5 total lifts at that weight. You may rest as needed between lifts.
The clean will be taken from the floor and you will pass through a full squat. If you feel like you are out of position, you may take the lift from position 1 or 2.
If you are comfortable with the split jerk, go for it. If not, you may perform a push jerk. Focus on a controlled dip, explosive drive, then receive the bar overhead with elbows locked out. After the first jerk, stand up, show control, lower the bar back to the front rack, and perform the second jerk.
Conditioning
4 Sets
Complete as many reps as possible in 2:00:
- 30 Jump Lunges
- 12 Toes to Bar
- Max Power Cleans
Rest 1:00
Notes
Today’s workout is 2-minutes of work with 1-minute of rest for 4 sets. You will begin the work interval with 30 jump lunges and 12 toes to bar. Then, with the remaining time, complete as many power cleans as possible. Your score is the number of power cleans accumulated across the four sets.
Move quickly, but smoothly through the jump lunges. Maintain a soft touch of the knee each rep. Step up and back, if needed. Adjust the number of reps if you think they will take longer than :40.
Aim to complete the 12 toes to bar in no more than :40. If you cannot maintain 2-3 sets each round, either adjust the number of reps or substitute knee raises or sit ups.
Use a heavy weight for the power cleans. Challenge yourself to move a heavier bar at a consistent pace. But make sure you can get one rep at least every :08. If you can’t, the bar is a bit too heavy.