Specific Warm-Up:
3 sets:
3 clean and jerks
– Build in load.
WOD:
For time:
1,600-m run
21 clean and jerks (105/155 lb)
800-m run
21 clean and jerks
1,600-m run
Intermediate:
For time:
1,600-m run
21 clean and jerks (75/115 lb)
800-m run
21 clean and jerks
1,600-m run
Beginner:
For time:
800-m run
15 clean and jerks (55/75 lb)
400-m run
15 clean and jerks
800-m run
Home Workout:
For time:
1,600-meter run
15 left-arm dumbbell clean and jerks (35/50 lb)
15 right-arm dumbbell clean and jerks
800-meter run
15 left-arm dumbbell clean and jerks
15 right-arm dumbbell clean and jerks
1,600-meter run
Masters 55+ option:
For time:
1,600-meter run
21 clean and jerks (65/95 lb)
800-meter run
21 clean and jerks
1,600-meter run
Movement scaling options:
Run: Distance, substitutions
Clean and jerk: Load, reps, hang clean and jerk, just clean
Cool down:
1 set:
1:00 foam roll upper back
1:00 foam roll glutes/side