WOD Blog
 | Fri, Dec 9 2022 |  |
| Fri Dec 9 2022 Strength Accessory | Fri Dec 9 2022 Hang Squat Clean and Jerk | Open 14.4 |
Fri Dec 9 2022 Hang Squat Clean and Jerk
(Weight)
Hang Clean & Jerk
On the 2:30 x 6 Sets:
Set 1: 3 Reps @ 63%
Set 2: 3 Reps @ 73%
Set 3: 2 Reps @ 78%
Set 4: 1 Rep @ 83%
Set 5: 1 Rep @ 86%
Set 6: Heavy Single Attempt
*All Percentages Based Off 1RM Clean & Jerk
*Athletes Can Push Jerk or Split Jerk
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Open 14.4
(Time)
14:00 AMRAP
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14
30 cleans, 135/95 115/85
20 ring muscle-ups
Compare to 2/21/22
Stagger start as necessary. All must start with row.
- Goal: 1 Round
- Row: 4-5 Minutes
- Toes To Bar: 3-5 Minutes
- Wallballs: 2-4 Minutes
- Power Cleans: 2-3 Minutes
- Ring Muscle-Ups: 2-5 Minutes
- Score: Total Reps
- Use the row as a 'buy-in.'
- Break the toes to bar into sets of 3 or more.
- Break the wallballs into sets of 8 or more.
- Perform the power cleans in singles or small sets.
- Chip away at the RMU and try to stay moving.
- Be aware that finishing 1 round will be challenging for most.
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