Strength 1
Clean and Jerk
2-2-2
Strength 2
Weighted dips
5-5-5
or
3x ME Strict dips
or dip technique/skill work
Optional Cashout/Accessory work
Partner ‘you go/I go’ workout
10-9-8-7-6-5-4-3-2-1
Barbell curls
**Knocking out our double strength day early in the week. Does this rep scheme mean that you do 2’s repeatedly until you can’t lift anymore weight? Absolutely not. And that’s not how you should attack this workout. What I like about this combo – clean and jerk – is that you can spend a decent amount of time working on your squat clean, power clean, push jerk, and split jerk. By the end of the 20-25 minutes, you should have put in enough practice that you’ve completed 3 working sets of doubles. Our strength portion of the WOD, whether combined with a metcon or another strength movement, doesn’t always mean move as much weight as possible. Before that can happen, you need the technique to do so, and you’re never too good to back off on the weight and work on your technique.
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Sleep or Exercise?