Specific Warm-Up:
5 sets:
3 touch-and-go clean and jerks
– Rest 1:00 between sets.
– Increase the loading to find your workout weight.
BENCHMARK WOD: GRACE
5 rounds for time of:
Run (200 ft)
6 clean and jerks (105/155 lb)
Intended stimulus: 3-8 Minutes
Intermediate:
5 rounds for time of:
Run (200 ft)
6 clean and jerks (65/95 lb)
Beginner:
5 rounds for time of:
Run (200 ft)
6 clean and jerks (35/45 lb)
Home Workout:
5 rounds for time of:
Run (200 ft)
6 dumbbell clean and jerks (35/50 lb)
– Use two dumbbells.
Movement scaling options:
Run: Distance, 7/10 calories on any machine
Clean and Jerk: Load, reps, hang clean and jerk, just clean, just jerk, dumbbell options
Post-Workout Skill Work:
3 sets:
8 single-leg DB deadlifts/leg
– Use a moderate load.