Loading Up:
5 sets: 2 clean and jerks
– Build in load.
– Rest 1:30 btw lifts
BENCHMARK WOD: QUARTERFINALS WORKOUT 4
For time:
1,000-m row |30 clean and jerks (95/135 lb)
1,000-m row | 30 strict handstand push-ups
Time cap: 20 minutes
Intermediate: For time:
1,000-m row | 30 clean and jerks (85/115 lb)
1,000-m row | 30 strict handstand push-ups to a 2-inch riser
Beginner:
500-m row | 30 hang clean and jerks (35/45 lb)
500-m row | 30 push-ups from the knees
Time cap: 20 minutes
Home Workout:
For time:
800-m run | 30 dumbbell clean and jerks (35/50 lb)
800-m run | 30 strict handstand push-ups
– Use two dumbbells.
Cool down:
2 sets:”
1:00 standing leg swings (front and back)
1:00 sit and reach