Take a breath. I won’t even mention it this time.

Our new complex for the Clean & Jerk cycle front loads the lighter rounds with some 2+1+1 sets, and then works toward single C&Js. Dial it in now, we go up next week.

Happy Friday!

WOD For 09-27-19:

Every 90 Seconds For 20 Rounds (30 Total Minutes):


ROUNDS 1-5: Light (50-60% of 1RM C&J)

2 Squat Cleans + Front Squat + Jerk

ROUNDS 6-10: Moderate (65-70%)

Squat Clean + Front Squat + Jerk

ROUNDS 11-15: Moderate-Plus (75-80%)

Squat Clean + Jerk

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

Squat Clean + Jerk

*Technical Consistency! Ideally 20 of 20 makes!

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

*Both push/power jerks and split jerks are allowed.