Skill Practice Warm Up: Spend 10 min working up to a challenging (65-80%) clean and jerk.
Super Set: None
Metabolic Conditioning: “Who Made Who“
As many sled “reps” as possible.
In 3 minutes
10 power clean and jerk (Performance: 135lb / Athletic*: 85lb / Health: 55lb)
15 box jump (Performance: 24” / Athletic*: 20” / Health: 12”)
max reps 20′ out, 20′ back sled push (Performance: +90lb / Athletic: +50lb* / Health: +0); each 20′ equals one ‘rep’
Rest 2 min
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 20 – 40 sled push ‘reps’ (each 20′ is one rep), try to finish to have at least 1 min to do sled pushes each round. Scale Up: 155lb/105lb clean and jerks.
Log your results online by clicking here.
Compare to: NEW WORKOUT!
Coaching Tips: Group people up so that they can stagger start this 2 min apart. Then they won’t run into each other and two people can use one ‘lane’. Alternately, you can have two people set up their own bar and box, then share a sled at the same time (their scores will be similar to if they had their own sled). Get through the clean and jerks quickly and then pace yourself on the sled pushes (especially on the first two rounds). The clean and jerks and box jumps will become significantly harder on the later rounds if you do too many sled pushes early on, even with the 2 min rest. Make sure you take extra time (if you need it) on the box jumps so there isn’t any accidents!
Optional ‘Cash Out’: none