Strength
Clean and Jerk
Take 15:00 to build to an RPE of 7-8 and complete 6 total lifts at that weight.
Notes
Our strength today is clean and jerks. You will have 15-minutes to warm up to a weight that is a rate of perceived exertion of 7-8/10. You will complete 6 total lifts at that weight. You may rest as needed between lifts. If you were here last week, this week’s weight should be about 5% more than last week.
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.
Conditioning
Every 2:00 for 6 rounds:
- 12 Ground to Overhead
- 6 Box Jumps
Notes
Today’s workout is focused on practicing the ground to overhead movement we saw in last week’s benchmark workout. You will complete a new round every 2:00. Your score is the sum total time from all 6 rounds.
The ground to overhead weight should be the same as the one you used in last week’s benchmark workout. If you weren’t here, choose a light weight that allows you to complete the 12 reps in under :40.
Challenge yourself to go a little higher on the box jumps today. But remember, safety is the priority. Don’t jump unless you are confident you will safely make it on top.