Strength:
“Clean and Jerk”
Every 3:00 x 5 Sets
Power Clean + Split Jerk
Rest 10-15 seconds
Squat Clean + Split Jerk
Start @ 70% of the limiter and increase to a heavy for the day.
Sets = 5 x 2
Score = Load
Reps should feel sharp and technical early, with the final set being challenging but stable overhead. Focus on clean footwork between the power and squat variations and consistent receiving positions in the jerk.
WOD:
“Workout Interrupted”
For Time
3 Rounds for Time
25 Wall Balls
10 Power Clean and Push Jerk
*Starting at 0:00, Then Every 3:00 Complete 25 Abmat Sit-Ups
Wall Ball: 20/14lb (9/6kg)
Barbell: 135/95lb, 61/43kg
Score = Time
——
Level 2:
Wall Ball: 20/14lb (9/6kg)
Barbell: 115/75lb, 52/34kg
Abmat Sit-Ups: 25 reps every 3:00
–
Level 1:
3 Rounds
20 Wall Balls
8 Power Clean + Push Jerk
Every 3:00: 20 Sit-Ups
Wall Ball: 14/10lb (6/4kg)
Barbell: 65/45lb, 29/20kg
–
Masters 55+:
Wall Ball: 14/10lb, 9/6kg
Barbell: 115/75lb, 52/34kg
Sit-Ups: 20 reps
–
Competitor:
Barbell: 155/105lb, 70/48kg
Wall Ball: 30/20lb (14/9kg)
25 GHD Sit-Ups Every 3:00
–
Travel / Hotel:
3 Rounds
25 DB Thrusters
10 Single-Arm DB Clean + Jerk (5/5)
Every 3:00: 25 Abmat Sit-Ups
DB Load: 2 x 35/25lb, 15/12kg