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Components

Clean and Jerk

Metcon

Deadlift

Settings

WOD

Friday

A. CONDITIONING

EMOM x 12 MINUTES
200/150m Row

(No Measure)

B. 60:00 GPP

Warm-up

2:00 Mono Warm-up — Bike, Run, Row or Ski

into…

CHIPPER WARM-UP (5 min cap)
40 Jumping Jacks
30 Mountain Climbers
20 Jump Squats
10 Alt. Lunge with PVC Pass
10 Barbell Strict Press
10 Alt. Elbow Punches
1:00 Alt. Groiners

Strength

Clean and Jerk (1RM)

ON A 25:00 RUNNING CLOCK...
Build to 1RM Clean & Jerk

*Last Seen 9/4/19

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME
10 Power Clean (155/105)|(115/75)
10 Shoulder to Overhead

(Score is Time)

C. STRENGTH / GYMNASTICS

Deadlift (10-8-6-4-2-4-6-8-10)

10-8-6-4-2-4-6-8-10
Deadlift*

*Second half of the wave 4-6-8-10 should be heavier than the first half of the wave for each set.

(Score is Weight)

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, January 03, 2020

Leaderboard

Men's Clean and Jerk
Jim Boora	06/06/2018	1 x 1 @ 245 lbs
Collin Nord	01/03/2020	1 x 1 @ 245 lbs
Jimmy Boora	02/03/2021	1 x 1 @ 235 lbs

Women's Clean and Jerk
Lauren Atwood	02/03/2021	1 x 1 @ 160 lbs
Rachel Tageant	06/19/2019	1 x 1 @ 150 lbs
Isarai Thieme	07/02/2020	1 x 1 @ 150 lbs

Male Athletes

Female Athletes