WOD Blog
 | Tue, Jun 15 2021 |  |
| Tue June 15 2021 Power Clean and Jerk | Tue Jun 15 2021 | Play it Again |
Tue June 15 2021 Power Clean and Jerk
(Weight)
Power Clean and Jerk Technique
On the 1:30 x 5 Sets:
1 Clean Pull
1 Power Clean
1 Jerk Drive
1 Push Jerk
Start at 60% 1 rep max CJ
build to 70%
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Tue Jun 15 2021
(Weight)
Split Jerk
Build to Moderate Single
Stimulus
- Looking to get a touch on some moderate single split jerks
- Over the next few weeks, we'll continue to progress with this movement, so look to leave some weight in the tank
- The goal of today is to build to a load that is challenging, but one that allows you to move really well
- Before building up too heavy in weight, get in some reps at lighter loads
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Play it Again
(Calories)
'Play It Again'
AMRAP 5:
3 Rounds:
15 Pull-ups 55+ 12 pullups
9 Power Clean and Jerks RX 95 / 65 65/45
Time Remaining: Max Calorie bike or row
Rest 5 Minutes
AMRAP 5:
2 Rounds:
12 Chest to Bar Pull-ups 55+ 9C2B
9 Power Clean and Jerks RX135/95 95/65
Time Remaining: Max Calorie Bike or Row
Rest 5 Minutes
AMRAP 5:
1 Round:
9 Bar Muscle-ups 55+ 6 burpee pullups
9 Power Clean and Jerks RX 155/105 135/95
Time Remaining: Max Calorie Bike or Row
Stimulus
- In each AMRAP, we'll begin with either a 3 round, 2 round, or 1 round buy-in comprised of gymnastics and weightlifting. After the buy-in is complete, athletes will spend the remaining time in each 5 minute window accumulating as many calories on the rower or bike as possible.
Overall score will be total calories.
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