Buy In:

Jerk

1-1-1-1-1

WOD:

5 Rounds 

6 Power Clean & Jerk 135/95

6 Burpees

30 Double Unders (or run 150m)

Cash-Out:

Handstand Hold or Walk

For today’s buy in we are going to perform a jerk for 5 heavy singles. That means after a good warm-up, lift heavy for 5 sets.  Try increasing the weight for 1 rep max. For the jerk you can either push jerk (drop in a partial squat) or split jerk (drop with feet split).

For today’s workout we are going to perform a 5 round triplet.  The standards for power clean and jerk is getting the bar from the ground to the shoulders, then overhead.  A press, push press or jerk is acceptable.  The burpees are kept short so we can cycle through them fast.  If you cannot perform a double under, then the scale will be to run a short 150M.

For the cash-out let’s practice handstand hold or a handstand walk.

Results