Warm Up:
1 set:
10 arm swings (across)
10 arm swings (overhead)
10 unweighted good mornings
10 alternating lunge + twists
10 push-ups
10 RDLs
10 bent-over rows
10 hang muscle cleans
10 shoulder presses
– Use an empty barbell for the last 4 exercises
Specific Warm-Up:
On a 10:00 clock:
5 unbroken clean and jerks (building)
– Rest 1:00-2:00 between sets.
BENCHMARK WOD: Gwen
For load:
15-12-9:
Clean and jerks
– Touch-and-go at the floor only. Use the same load for each set.
– Rest as needed between sets.
Intermediate:
Same as Rx
Beginner:
Same as Rx
Home Workout:
For reps:
Set 1:
Max-rep unbroken DB squat clean and push jerks
– Use a load that allows for 15-20 reps.
Set 2:
Perform 3-5 fewer reps than the number completed in set 1
Set 3:
Perform 3-5 fewer reps than the number completed in set 2
Rest 2:00-3:00 between sets.
Perform no fewer than 10 reps on the 3rd set.
Movement scaling options:
Clean and jerk: Load, DBs, hang or power cleans (pulling or squatting limitation), omit jerk (overhead limitation), omit clean (pull and squat limitation).
Cool down:
3 sets:
20 banded pull-aparts