Warm Up
5 Minute Row/Bike
Then...
3 Rounds:
-10 Hang Cleans (with empty barbell)
-10 Strict Shoulder Press (with empty barbell)
-10 Push Ups
WOD:
Every Minute On The Minute (As Far as Possible)
Min 1: 12 Burpees
Min 2: 1 Clean and Jerk
Min 3: 12 Burpees
Min 4: 2 Clean and Jerks
Min 5: 12 Burpees
Min 6: 3 Clean and Jerks…
Keep Adding 1 Clean and Jerk each round until you can no longer keep up.
Suggested Weight Men: 95# Suggested Weight Women: 65#
Score: Total Minutes (Rounds) Completed + any Reps in Next Minute.
Goal: 14 Minutes (Rounds) +
COACHES NOTES
The goal is to get through the 14th minute which is the round of 7 clean and jerks. 1 minute is plenty of time to complete the reps even if you are doing fast singles but know that those burpees are really going to add up. By the 14th minute, you will have done 96 burpees. Don’t let the burpees be the limiter in this workout. Customize as needed so that you can get 12 reps with at least 10 seconds until the next minute.
Take the time to set up properly for each rep of the clean and jerk. Choose a load that you can perform at least 4 reps at a time or go with singles with no more than a few seconds break in between to take a breath and dial in that set up position.
BURPEE
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
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