Strength
EMOM for 8 minutes of:
[Power Clean & Jerk] x 2
Build to a heavy set over the eight rounds.
MetCon
“Pull The Lever Kronk!”
For the following conditioning, you will complete as many rounds and reps as possible in 3 minutes of the set reps of Clean & Jerk at each weight, then complete as many Bar-Facing Burpees over the Barbell as possible in the remaining time. Rest 1 minute between rounds.
Rx
AMRAP in 3 min, then rest 1 minute for the following:
Round 1 – 10 Clean & Jerks 135/95, then Max Reps of Bar-Facing Burpees over Barbell
Round 2 – 8 Clean & Jerks 155/105, then Max Reps of Bar-Facing Burpees over Barbell
Round 3 – 6 Clean & Jerks 185/125, then Max Reps of Bar-Facing Burpees over Barbell
Round 4 – 4 Clean & Jerks 205/135, then Max Reps of Bar-Facing Burpees over Barbell
Round 5 – 2 Clean & Jerks 225/155, then Max Reps of Bar-Facing Burpees over Barbell
L2
Round 1 – 10 Clean & Jerks 115/75
Round 2 – 8 Clean & Jerks 135/95
Round 3 – 6 Clean & Jerks 155/115
Round 4 – 4 Clean & Jerks 185/125
Round 5 – 2 Clean & Jerks 205/135
L1
Round 1 – 10 Clean & Jerks 95/65
Round 2 – 8 Clean & Jerks 105/75
Round 3 – 6 Clean & Jerks 125/85
Round 4 – 4 Clean & Jerks 135/95
Round 5 – 2 Clean & Jerks 155/105
Two Power Clean & Jerks today for our strength portion. The early rounds are a good opportunity to practice some barbell cycling while the weight is a little lower. If you plan to go heavy, go for singles and focus on technique. If you plan to go Rx for the WOD, work up to, or at least close to, that final heavy weight of 225 or 155.
The MetCon today is five different rounds of three minutes of work. You will start with the specified reps of Clean & Jerks, then complete as many Bar-Facing Burpees over Barbell as possible in the remaining time. As you can see, the weight for the Clean & Jerks increase, but the reps decrease. Ideally, you want to get to the Burpees in the same amount of time, or less, than the previous round. With only one minute rest between rounds, fatigue may set in early so stay focused when you get to those Burpees and don’t give up on yourself. This is a mental WOD today.