Workout of the Day

Clean & Jerk for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep

Build to a moderate/heavy C&J over 12 minutes, but not necessarily a 1 rep max. The main workout today is what some next. You should definitely build to a load that is 20-25% heavier than what you will do in the met-con, but keep it under your 1 RM. Use this time to practice C&J more than actually trying to “work out”. Having said that, you can score your top three loads.


Power Clean | Squat Clean | Clean | Push Jerk | Split Jerk

30 Squat Clean & Jerk* (135/95)

*Perform 5 Burpees after every 5 reps of C&J
*Workout ends with 5 Burpees after the 30th rep
*15 min time cap

The barbell weight should feel moderate and allow for quick singles…Use what
you build up to in the extended warm-up as a guide to loading for the workout.
Shoot for 4-5 reps per minute to finish under the time cap.

Also, we have had some complaints about noise and dropping recently, so please control your barbells or use the Pound Pads.


Burpee | Clean | Clean & Jerk | Hang Squat Clean | Squat Clean