Weightlifting Wednesday W.O.D. 3/3/21

2
Mar

Weightlifting Wednesday W.O.D. 3/3/21

Squat Clean and Jerk – 25 minutes


*3 scores – two loads for EMOM 1 and one load for EMOM 2

Alternating On the Minute x 12 (6 Rounds):
Minute 1: 3 Squat Cleans (touch n go)
Minute 2: 1 Push Jerk + 1 Split Jerk

rest 1 minute, then into this 12 minute EMOM…

Minutes 1-2 – Moderate Clean and Jerk
Minutes 3-4 – Moderate Heavy Clean and Jerk
Minutes 5-12: Build to Heavy For the Day

*one barbell only. If you need to change out the weights in the first EMOM, that’s just part of it. Barbell comes from the ground on the push jerk + split jerk portion.
*Use the first portion as a technical session, but if you can get heavy, and technique feels good, then go for it.
*The second portion is to use all your technique work to hit a solid 1 rep clean and jerk in the last few minutes.


Barbell Conditioning – 5 minute cap

For time…
10 Clean and Jerks at 75% of your 1 rep max today


EXTRA WORK

For Time:
100 Double Unders, 25′ Handstand Walk
25 GHD Sit-ups, 25′ Handstand Walk

80 Double Unders, 25′ Handstand Walk
25 GHD Sit-ups, 25′ Handstand Walk

60 Double Unders, 25′ Handstand Walk
25 GHD Sit-ups, 25′ Handstand Walk

40 Double Unders 25′ Handstand Walk
25 GHD Sit-ups, 25′ Handstand Walk

20 Double Unders, 25′ Handstand Walk
25 GHD Sit-ups, 25′ Handstand Walk