Friday Clean & Jerk Dubs

Last week we snatched singles on an EMOM clock for 20 rounds, and this week we're hitting clean & jerk doubles (that's "clean & jerk then clean & jerk") for 16 rounds on a 90-second clock.

Come on in and get your Friday weightlifting on!

EVANS AVENUE PARKING REMINDER During Construction (click for details).

WOD For 04-06-18:

Every 90 Seconds For 16 Rounds (24 Minutes):

2 Clean & Jerks

Technically both Power and Full/Squat Cleans are allowed - but let's be honest, unless you're injured you should be cleaning this workout with full squats to get the most out of the stimulus as possible.  Both Push Jerks and Split Jerks are allowed.

Use FOUR different weights:

Rounds 1-4: "LIGHT" (approx 55-60% of 1RM)

Rounds 5-8: "MODERATE" (65-70% of 1RM)

Rounds 9-12: "MODERATE-HEAVY" (75-80% of 1RM)

Rounds 13-16: "HEAVY-ISH" (85-90% of 1RM... note this is NOT a max)

The goal here is technical consistency and developing confidence (i.e. "not overthinking it") at increasing loads.  Ideally we want to see 16 out of 16 rounds made for 32 total good lifts (no misses).  If you miss during rounds 13-16 you MUST reduce the weight in the following round.