Strength
Clean & Jerk
- Build to a single at RPE 9.
- Drop 10-15% and do 2 sets of 1 rep.
Notes
Today’s strength is clean and jerks. You will start by performing one rep at a time as you build to a heavy single, stopping at an RPE 9. Once you find that number, you will take 10-15% off the bar and do 2 more sets of 1 rep.
The rate of perceived exertion of 9/10 means that you are stopping short of finding your true 1 rep max and so you should not miss any lifts today. Stop when the weight feels heavy, but it was technically solid.
Conditioning
For time:
- 30 Muscle Ups (or 45 Pull Ups)
- 25 Burpee Box Jump Overs
- 15 Squat Snatch
12:00 time cap
Notes
Today’s workout is a shorter chipper. Your score is the time to complete the prescribed reps or the number of reps completed under the 12-minute time cap.
The 30 muscle ups or 45 pull ups should not take longer than about 5-minutes. If you have muscle ups (bar or ring), but 30 is not doable in 5-minutes, consider adjust the rep scheme down to 10, 15, or 20. You may also substitute any pull up variation: jumping pull ups, ring rows, banded pull ups.
The burpees should take no longer than 3-minutes. Adjust the number of reps and or box height accordingly.
The snatches should be a moderate-heavy weight. One rep every :08-10 is a good pace.
In a crowded class, we may run two heats so that we do not have lay out as many boxes. A new heat every 4-minutes should provide enough buffer for people to share a box and not get in each other’s way.