Warm Up:
2 sets:
:20 on/:10 off
RDLs
Muscle cleans
Push presses
Air squats or front squats
Burpees
Specific Warm-Up:
On an 8:00 clock:
5 clean and jerks (building)
5 clean and jerks (building)
3 clean and jerks (building)
3 clean and jerks (building)
2-3 clean and jerks (workout weight)
Perform 2-5 burpees, jumping over the barbell, before each set of clean and jerks.
Rest 1:00 between each set.
WOD:
For time:
15 burpees, jumping over the barbell
5 clean and jerks (155/225 lb)
12 burpees, jumping over the barbell
4 clean and jerks
9 burpees, jumping over the barbell
3 clean and jerks
Time Cap: 10 Minutes
Intermediate:
For time:
15 burpees, jumping over the barbell
5 clean and jerks (105/155 lb)
12 burpees, jumping over the barbell
4 clean and jerks
9 burpees, jumping over the barbell
3 clean and jerks
Beginner:
For time:
15 burpees
5 clean and push presses (55/75 lb)
12 burpees
4 clean and push presses
9 burpees
3 clean and push presses
Movement scaling options:
Burpee, jumping over barbell: Up-downs, jump over the bar, step over the bar
Clean and jerk: Load, just the clean, just the jerk, DB clean and jerks
Limited Equipment Option:
For time:
15 burpees, jumping over the DBs
9 DB squat clean and split jerks
12 burpees, jumping over the DBs
6 DB squat clean and split jerks
9 burpees, jumping over the DBs
3 DB squat clean and split jerks
Use a pair of DBs heavier than you would normally use for a workout
Cool down:
5 sets:
1 clean-grip deadlift
1 clean pull
1 power clean
Increase load across as many sets as possible