WOD Blog
 | Fri, Apr 16 2021 |  |
| Fri Apr 16 2021 Clean and Jerk | In The Air Tonight |
Fri Apr 16 2021 Clean and Jerk
(Weight)
Clean & Jerk
Every 2:00 x 10 Rounds:
1 Squat Clean
1 Front Squat
1 Jerk
Rounds 1 & 2 - 70% of 1 Rep Max Clean & Jerk
Rounds 3 & 4 - 75%
Rounds 5 & 6 - 80%
Rounds 7 & 8 - 83%
Rounds 9 & 10 - Build to a heavy. No misses
Stimulus
- Working our ability to recover from heavy loads in a short period of time.
- On top of working reovery here, we should be striving for 10 makes, no misses on these reps.
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In The Air Tonight
(Time)
'In The Air Tonight'
10 Rounds for Time:
3 Power Clean and Jerks 135/95 (115 / 85 lb)
6 Bar Facing Burpees
9 Kettlebell Swings 53/35 (35 / 25 lb)
Strategy
THE BIG TAKEAWAYS
1. Power Cleans: Steady singles or unbroken sets of 3. Determine if you want to work on cycling the barbell or improve your speed on burpees before you start this workout so you are aware of where you need to pace and where you want to push.
2. Bar Facing Burpees: Smooth pace and focus on foot work. If holding on for unbroken set on the bar, let's pace these quite a bit. If going with steady singles on the bar, let's try to push the pace a bit.
3. Kettlebell Swings: Hold on for unbroken sets of 9 and focus on breathing during this movement. Regardless of your strategy on the barbell and the burpees let's view the kettlebell swings as the recovery station in this workout.
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