Workout
24 min AMRAP
30 Double unders (unbroken)
10 Clean and jerks (135/95)
5 Snatches (135/95)
15 Sit ups (GHD cool, too)
**Following up our double strength day with the usual long workout. This one involves both Olympic lifts – the clean and jerk and the snatch.
##Super important note.. clean and jerk can be done as a squat or power clean with a push or split jerk. The snatch can be done as a power snatch or squat.
With that out of the way, the weight of the barbell is the same for both movements.
Getting a little too specific with the double unders being unbroken? No. Because I know there are people who can do it, and I wanted to make it more challenging for them. That’s not to exclude those who aren’t at that level just yet. Scale that portion of the workout to make the jumping rope portion challenging, yet doable for you. That might mean hitting 15 double unders, or even 10, or getting 60 single jumps completed without tripping up.
Is the barbell weight challenging for the Olympic lifts? Yes. We just did a workout last Friday that worked on one portion of this, so now is a chance to put that work to use with other movements. Snatches will be the limiter, but with 5 reps each round, treat these as singles, and work on getting each one perfect. Two weeks ago we had a workout with 7 power snatches prescribed at 95/65 for 10 rounds, and everyone scaled that appropriately. So let’s work to find a manageable weight for the C&J and snatches.
And 15 sit ups/round will be a chance to work on stringing together higher reps quickly. We have the benchmark girlWOD “Annie” coming up in 2 months, so it’s never too early to work on some weaknesses.
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