It’s week 3 of this current complex and week 6 overall for our clean & jerk progression, and here’s yet another opportunity to dial in that technique and move some weight. If your legs are feeling the effects of Tuesday’s wall balls and/or Thursday’s lunges then perhaps you’ll stay with the same weights as you did in your last session — otherwise, if you’re feeling good and the bar is moving fast then a slight tick up in loading may be feasible.

Be an athlete. Listen to what your body is telling you, and take what’s there for today. Move well. Get the reps in and sharpen your movement patterns. Focus on making every set look the same, from light to heavy.

Happy Friday, barbell friends.

WOD For 09-20-19:

Every 90 Seconds For 20 Rounds (30 Minutes):

Power Clean + Front Squat + Squat Clean + Jerk


*Use FOUR Weights:

ROUNDS 1-5: Light (50% of 1RM C&J)

ROUNDS 6-10: Moderate (60-65%)

ROUNDS 11-15: Moderate (70-75%)

ROUNDS 16-20: Moderate-Heavy-ish (80-85%)


*Technical Consistency! Ideally 20 of 20 made rounds, no misses!

*If you miss during Rounds 16-20 you MUST lower the weight the next round.

*Any style of jerk is allowed.