Warm Up
5 Minute Row/Bike
Then 2 Rounds (with empty barbell):
-10 Hang Cleans
-10 Strict Shoulder Press
-10 Front Squats
-5 Thrusters
WOD:
3 Sets
Each Set is:
5 Rounds
-6 Power Clean and Jerk
-4 Thrusters
Rest 2 Min Between Sets
Suggested Weight Men: 95# Suggested Weight Women: 65#
Score: Total Time Including Rest
Goal: 13-19 Min
COACHES NOTES
Think of this workout as 3 parts or sets separated by a 2 minute rest. Each set is 5 rounds. So it is a total of 15 rounds! Each set should take around 3-5 minutes. That’s :35-1:00 per round.
Consider breaking each round into 2 sets: 5 clean and jerks for the first set then break. Perform your 6th clean and jerk and now you are in position for the 4 thrusters. Choose a load that you can maintain this rep scheme the whole way.
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
BARBELL THRUSTER
The bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.
CUSTOMIZATION
Lighter weight