June 18, 2021

Posted By: Christi

For time:
30 Clean & Jerks, 135/95 lbs
40 Box Jump Overs, 24/20 in
15 Clean & Jerks, 135/95 lbs
20 Box Jump Overs, 24/20 in

Goal: sub 15 mins
Compare to 3-24-21.

The clean and jerk has moderate weight on the barbell. Think what you would use for “Grace”. This should be a weight that you can cycle for reps but going to singles would be a good idea to keep moving, especially with the additional work you will see throughout. Box jump over is only going to jack up the heart rate some more so do your best to keep moving while managing your effort. You should be able to get back on the barbell quickly and get to work without much rest. Push the pace on the set of 15/20 since the end is in sight here!

Post Work
3 rounds for quality of:
5 L/5 R Plate Wraps, pick load
Banded Plank Hold, 20 secs
10 ATYTs
Wall Plank, 20 secs

This work is for quality so take your time through it and use a weight that you can confidently do the plate wraps with. The plank on bands can be made more challenging by having your hands closer together or by using a lower tension band that may feel more unstable. You can even try handing two bands, one for each hand if you like. ATYT can be done with crossover symmetry or a set of plates and finally the wall plank should have you focusing on a “hollow position” and not over arching at your low back.