WOD Blog
 | Tue, Dec 13 2022 |  |
| Tue Dec 13 2022 Ring Muscle Up Benchmark | Tue Dec 13 2022 Clean and Jerk Complex | DT |
Tue Dec 13 2022 Clean and Jerk Complex
(Weight)
Clean & Jerk Complex
15:00 on clock
For Max Load:
1 Deadlift
1 Squat Clean
1 Hang Squat Clean
1 Split Jerk
- Athletes should hold onto the bar for all 4 movements before putting the bar down.
- Score: Heaviest successful lift.
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DT
(Time)
DT
Five rounds for time:
•12 Deadlift
•9 Hang power clean
•6 Push jerk
Scoring: Time
155/105 115/85
15:00 TIME CAP
- The traditional way to break up 'DT' is to do 11 deads, rest, 1 dead into 8 hang power cleans, rest, then do 1 hang power clean into 6 unbroken push jerks.
- Often times, athletes will find themselves needing to break up the push jerks into 2 sets. This is typically not due to the push jerks being too heavy, but instead because the hang power cleans have tired them out.
- If needed, let's stick to the deadlift strategy of doing 2 sets (11-1), then break the hang power cleans into three sets (8-3-1) to be able to hold onto the push jerks.
- Let's keep the focus on holding onto the push jerks for all 6 reps each round. If we need to break something, have it be the hang power cleans or the deads first.
| Spencer | 2 + 19 Rx | | | Kevin M | 3 + 17 Rx | | | Blake S | 4 + 18 Rx | | | Lori | 8:02 Rx | 55+RX 85# | | Steve L | 11:50 Rx | 55+ RX 115# | | Caleb Mo | 4 + 8 | 115# | | Bailey | 9:34 | 85# | | Kevin T | 10:10 | 95# | | Jessica L | 10:12 | 65# | | Jesse V | 10:40 | 85# hang pull | | Kelila | 10:41 | 85# | | Daniel Sh | 11:47 | 55# |
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