January 7, 2019

By January 6, 2019Workout of the Day

Skill

EMOM for 10 Minutes

1 Power Clean + 2 Split Jerk

For this complex work with a weight light enough that you can clean it from the floor and catch in a partial squat before you setup for your jerk sequence.  You will need to manage bringing the bar down from overhead safely and for that reason your load may be much lighter than what you would normally work with for strong effort lifts.

WOD

Two rounds of tabata alternating between

Two arm dumbbell power cleans 50/35 lb
Box jumps 24/20″

Workout notes

We are using the tabata interval timer for today’s workout.  The Tabata timing is eight rounds of twenty seconds on and ten seconds off and we’re doubling the rounds so our workout will be eight minutes long which puts this task in a short time domain.  For both movements you will want to use a load and box height with which you can work for most of the twenty second interval at fairly high intensity.  Use the rest period to recover and transition between movements.  Score this workout as you would an AMRAP by counting your total reps accumulated in all sixteen rounds.

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