WOD Blog
 | Tue, Dec 27 2022 |  |
| Tue Dec 27 2022 Strength Accessory | Tue Dec 27 2022 Squat Clean and Jerk | Disgrace |
Tue Dec 27 2022 Squat Clean and Jerk
(Weight)
Squat Clean & Jerk
On the 2:30 x 6 Sets:
Set 1: 2 Reps @ 76%
Set 2: 1 Rep @ 81%
Set 3: 1 Rep @ 86%
Set 4: 2 Reps @ 76%
Set 5: 1 Rep @ 81%
Set 6: 1 Rep @ 86%
*All Percentages Based Off 1RM Clean & Jerk
*Athletes Can Push Jerk or Split Jerk
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Disgrace
(Time)
3 Rounds For Time:
10 Squat Cleans 135/95 115 / 85 lb 95/65
10 Push Jerks
Repeat from 1-25-22
- Break up the squat cleans in a way that will allow for unbroken sets of push jerks.
- This workout is all about the third round of squat cleans. Be smart with pacing and your break-up strategy leading up to that point.
- The push jerks will get challenging on the legs so pause in the front rack or overhead if needed to let the legs come back a bit versus dropping the bar.
| Kevin M | 7:46 Rx | | | Caleb Mo | 9:25 | 95 LBS |
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