Strength
Clean and Jerk
Heavy single
Workout
For 5 rounds, do
20 sec burpees
20 sec Power clean
20 sec rest
20 sec burpees
20 sec Front squats
20 sec rest
20 sec burpees
20 sec S2OH
20 sec rest
Rx – 95/65
*Score is total of each round of the barbell movements.
**Aim for 5-7 burpees every 20 sec, erring on the side of more is better.
*Just a couple more weeks before the 1st ever Old City Open weight lifting meet. As I mentioned last week when we did clean and jerk, this is a chance to fine tune your movements – get under the bar as quickly as you can on that clean, have a strong split jerk, drive out of the bottom of the hole, etc.
Barbell is meant to feel light so you can move it quickly, working the entire 20 seconds. You’ll have time to rest after each set, so these should be touch and go.