Every 90s for 12 rounds
20 Double unders then 1 push jerk + 1 split jerk
Today we have another round of alternate timing for our barbell work. We’ll use a ninety second interval timer and you will have twelve opportunities to work up to a strong effort push jerk + split jerk. Start each round with an easy set of double unders. If you are proficient at the movement complete twenty and then move to the barbell for the jerk complex. If you are still working on double unders scale the volume to a number you can complete in about twenty to thirty seconds. If the movement is new to you complete twenty single unders but attempt at least one double under in every round. Whatever number you decide on give yourself a thirty second cap so you have plenty of time to attempt the complex regardless of how the double unders go.
30 Power cleans 135/95 lb
30 Push jerks 135/95 lb
This workout is a little twist on the classic CrossFit workout “Grace” which is thirty clean & jerks for time. In this version we are going to complete thirty reps of each movement but we’ll progress through the clean and then jerks as a chipper. In the classic version of grace you can easily get through the workout by performing single clean and jerks with a quick break between reps. That strategy will work for the power cleans but it will prove disastrous for the jerks. You’ll want to load your barbell to a weight you can complete thirty jerks in a reasonable number of sets. If you are stuck doing single jerks and dropping the barbell after each rep, you’ve added thirty more cleans to your workout and your weight is way too heavy.