December 3, 2021

Posted By: Christi

Part 1
2 Hang Squat Cleans + 1 Split Jerks

Part 1 today will have you building to a heavy complex of 2 hang squat cleans and 1 split jerk. We will take 1 set every 3 minutes and ideally building in weight so long that you are moving well and feeling good. The idea behind this is to not only focus on working “perfect” sets and quality reps but it’s also to prime you for the second part of today’s session.

Part 2
For time:
30 Squat Clean & Jerks, 155/105 lbs
Goal: Sub 9 min

Revisiting another great benchmark workout from the CF Games in 2008. The movement is a squat clean and jerk and should have a touch of heavier loading on the barbell. It’s likely that some may be able to cycle, but going to quick singles is going to be the smartest approach at some point for all of us. If this is a loading that you’re comfortable moving but nervous about trying for the work out I encourage you to do it with the option to peel weight as you go if needed to meet the time domain. Otherwise, feel free to use weight that you know will get you under the 9 min mark. As soon as you complete this workout go for an easy walk, ride or row at an easy pace for 2-3 minutes.

Post Work
1min per side Static Crossover Stretch
1min Childs Pose
:20sec in each position of 3-Way Hip Stretch