Warm Up
5 Rounds:
100 M. Sled Push (Go heavier then you did last week)
3 ROUNDS:
10 Deadlifts with empty barbell
1 rep strict press and hold empty barbell overhead for 1 minute engaging your midline and shoulders.
Work on stability in this overhead position. THEN… get 10 hang cleans.
Do 3 rounds of the 10 deadlifts, 1 shoulder press and minute hold, and then 10 hang cleans.
THEN…
Load some weight on the barbell and work up to your Clean and Jerk weight for the WOD. Choose a weight that you can get all 9 Clean and Jerks unbroken.
WOD
32 Min EMOM
(Every Minute on the Minute for 32 Min)
-Min 1: 9 Clean and Jerks
-Min 2: 200 Meter Run/ OR Row
Suggested Weight Men: 75# Women: 55#
Goal: Make it all 32 Minutes!
COACHES NOTES
You MUST choose a weight on the clean and jerk that is super light – that you can cycle sets of 9 with for at least the first half of this workout! It’s a lot of reps!
**Pro-tip – if needed you can treat this as kind of an every 2 min deal. So if you need more time on the run and have extra time in the clean and jerk minute (or vice versa) use that extra rest time for the other movement.
If you need to lower the number, even after you have lowered the weight – do that! Try 6 instead of 9.
For the clean and jerks, just because it’s light doesn’t mean it can be sloppy.
BARBELL POWER CLEAN AND JERK
The clean AND jerk together counts as 1 rep.
The Feet are under the hips with the heels down, hands outside of the legs and bar close to the body. Knees are bent and there is a hinge at the hips. Chest is lifted with a flat back and a tight belly. Lift the bar by digging the heels into the ground and lifting the chest. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and then guide the bar UP the body – keeping it close – with the elbows going high and outside as you pull yourself under slightly. Bring the elbows around and through fast so that the bar will land on your shoulders in a partial dip position with the heels down and chest up. From here you can stand and re-set or go straight into the jerk.
If you stand you will re-dip – if not you will go straight from that dip position – drive the bar off of the shoulders – move the face back. Push the bar up as you push yourself down! Catch in a partial overhead squat with the heels down, knees out, chest up, and bar locked out over the middle of the body. Stand to finish!
CUSTOMIZATIONS
-Lighter weight
-Hang Power Clean and Jerk
200M RUN
You’re working with a minute or less. Shorten the distance as needed to fit the time window.
CUSTOMIZATIONS
1 minute of:
-Double/Single Unders
-Low Step Ups
-Toe Taps to a Low Target
-Row