4 Minute machine
Then
Clean and Jerk warm up
Then
Take 20 minutes to build to a 1rm clean and jerk
*Suggested Build
3 Reps @ 65%
3 Reps @ 70%
2 Reps @ 75%
1 Rep @ 80%
1 Rep @ 86%
1 Rep @ 91%
1 Rep @ 96%
1RM Attempt or attempt
- When approaching the Clean and Jerk, begin with your eyes focused forward and position yourself close to the barbell, establishing a strong connection. Prior to initiating the lift, engage your core and take a deep breath to create intra-abdominal pressure, which will provide stability throughout the movement. As you start to lift the bar, ensure a smooth and controlled pull off the floor. The key to success lies in an explosive hip drive, so generate power by swiftly propelling your hips forward.
- As the bar ascends, catch it with a rapid elbow movement, transitioning into a secure front rack position with the barbell resting firmly across your shoulders. After the catch, take a moment for hand adjustments and a quick breath before proceeding. Prepare for the Jerk by initiating a dip drive and then executing a powerful punch into the split jerk position. To complete the movement, recover by moving your front foot back and bringing your back foot to the front.
Wod
11:00 AMRAP
5 Strict Pull-Ups
9 Goblet Squats
35 Double Unders
Load: 70/53lb, 32/24kg
L2: Banded Strict Pull-Ups, KB: 53/35lb, 24/16kg, 50 single Unders
L1: 5 Jumping Pull-Ups, 9 Air Squats, 50 single Unders
Masters-50+ KB: 53/35lb, 24/16kg
Goal: 8+ Rounds
Stimulus: Muscular Stamina / Classic Triplet
RPE: 7/10
Primary Objective: Unbroken Strict Pull-Ups and Goblet Squats
Secondary Objective: Consistent pace across all sets
Strategy: This workout will start with athletes moving into 5 Strict Pull-Ups before heading over to the Kettlebell for our Goblet Squats. The Kettlebell load is meant to be a challenge and develop a solid amount of lower body fatigue, especially coupled with the Double Unders. For our higher level athletes lets try to hit the first jump as a Double Under on that rope and then move into completing the 35 Double Unders unbroken. Ideally we keep the Double Under for most athletes today, but if you need to scale to 50 Single Unders to keep within the same stimulus and time domain.