Strength
EMOM for 8 min:
3 Power Clean & Jerks
MetCon
“Don’t You Put That Evil On Me Ricky Bobby”
Rx
1mi Run
30 Clean & Jerks 135/95
1k Row
L2
1mi Run/2.4mi Bike
Clean & Jerks @ 115/75
L1
1mi Run/2.4mi Bike
Clean & Jerks @ 95/65
The EMOM is mostly there to warm up the power clean & jerk movements before the MetCon. Practice barbell cycling by doing touch-and-go for the 3 reps. You can build as heavy as you’d like for this EMOM, but if you plan on attempting to PR tomorrow on your snatch, I would recommend stopping at the weight used in the WOD or a moderate weight for you.
The WOD is basically Grace…if she went from pitching in softball to running cross country. If you didn’t get that horrible analogy, it’s probably because I was reaching with that one. Basically this is Grace with a lot of cardio. The mile run prior to starting your 30 clean and jerks changes your timing for the reps. Play to your strengths here. If you’re a good runner then blow the shoes off everyone and get to that barbell with enough time to knock out those reps. If you’re a strong lifter then go at a moderate-intense pace (it’s like medium-well on a steak, not fully cooked but almost there) for the run and punish that barbell once you get back. Rowing is rowing. 1k is not a short row but go as hard as you can. Grip and rip, baby!