10 1-minute rounds of:
25 squats
Max reps of clean and jerks
25 squats
Max reps of clean and jerks
Rest 2 minutes between rounds.
Men: 155 lb.
Women: 105 lb.
Women: 105 lb.
Scroll for scaling options.
Post number of clean and jerks completed each round to comments.
Scaling
Each round in this workout is a sprint. Reduce the number of squats to allow 20-30 seconds to perform clean and jerks. The load on the clean and jerk should be as heavy as you can handle without hesitating before each lift. Pick a load that is challenging but still allows you to hang on and perform back-to-back reps quickly.
Each round in this workout is a sprint. Reduce the number of squats to allow 20-30 seconds to perform clean and jerks. The load on the clean and jerk should be as heavy as you can handle without hesitating before each lift. Pick a load that is challenging but still allows you to hang on and perform back-to-back reps quickly.
Intermediate Option
10 1-minute rounds of:
20 squats
Max reps of clean and jerks
10 1-minute rounds of:
20 squats
Max reps of clean and jerks
Rest 2 minutes between rounds.
Men: 135 lb.
Women: 95 lb.
Women: 95 lb.
Beginner Option
10 1-minute rounds of:
10 squats
Max reps of clean and jerks
10 1-minute rounds of:
10 squats
Max reps of clean and jerks
Rest 2 minutes between rounds.
Men: 95 lb.
Women: 65 lb.
Women: 65 lb.
2 comments:
105#
(3)-4-(3)-4-3-5-5-5-4-4-4-4 = 42 C&J reps
10 rounds plus 2 bonus rounds to cancel out two lowest round scores.
Pups (10 squats, 65#) 8x10 = 80. This was a hard wod
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