December 14, 2020

Posted By: Christi

For time:
Run, 200 m
10 Clean & Jerks, 135/95 lbs
Run, 300 m
10 Clean & Jerks, 155/105 lbs
Run, 400 m
10 Clean & Jerks, 185/125 lbs

Goal: sub 13 mins

Run distances and loading on the bar are ascending but you should still be focused on a strong pace from the start. The run is all reasonable enough that we want you pushing the pace. Clean and Jerk should start with a weight that can allow touch and go reps and I would suggest at least starting the set like this. As you increase the loading on the barbell for each round of the clean and jerks you may consider touch and go for some reps but likely will go to singles. Be diligent to stick close to the barbell and get back on it quickly. This workout is one of those that is all about trusting your fitness!

Post Work
3 Rounds For Quality:
20 Russian Twists
15 Barbell Good Morning