WOD Blog
 | Tue, Dec 14 2021 |  |
| Tue Dec 14 2021 Squat Clean and Jerk | You Up |
Tue Dec 14 2021 Squat Clean and Jerk
(Weight)
Technique
3 Sets:
1 Pausing Power Clean* + 3 Push Presses
*Pause 3 Seconds Below The Knee
Squat Clean and Jerk
[All Percentages Based Off 1RM Clean & Jerk]
3 Reps @ 50%
3 Reps @ 65%
2 Reps @ 75%
1 Reps @ 80%
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You Up
(Rounds)
10:00 AMRAP:
1 Burpee Box Jump (24'/20')
1 Push Jerk 115/85 75 / 55 lb
2 Burpee Box Jumps (24'/20')
2 Push Jerks
3 Burpee Box Jumps (24'/20')
3 Push Jerks
...
Add 1 Rep Per Round
BURPEE BOX JUMPS: Stand fully at the top. Jump or step down.
PUSH JERKS: Unbroken sets for the majority of the workout. Bar taken from the ground.
SCORE: Rounds + Reps. If you complete the round of 10's and get 3 burpee box jumps in the 11's, your score would be 10+3.
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