Skill

EMOM for 10 minutes

1 Squat clean & jerk

Spend some time working on the clean & jerk today.   The squat clean & split jerk is usually the most effective method for moving big weights so unless you have a mobility issue you should be working on the mechanics of those movements. We’ll lift on the clock today using a ten round, one minute interval time.  With a quick turn around for every lift you’ll probably want to go a little lighter than you would if you were lifting without a clock so start light and focus on mechanics and consistency.  Increase only if you have the technique dialed in.

WOD

With a clock set for 12 minutes

1 Minute of squat cleans 135/95 lb
1 Minute of push jerks 135/95 lb
2 Minutes of squat cleans 135/95 lb
2 Minutes of push jerks 135/95 lb
3 Minutes of squat cleans 135/95 lb
3 Minutes of push jerks 135/95 lb

Workout notes

We’re doubling up on the clean & jerks today for this fun twelve minute AMRAP. You will have six total minutes each to work on squat cleans and another six minutes to knock out push jerks.  In the end your score will be the total number of reps you complete of both movements.  The benchmark barbell load is light so keep that in mind.  Ideally you have a weight on the bar that you can rep out continuously with sort rest between efforts and at no point compromise your form.  Try not to come out too hot in those first couple of minutes because you have a lot of time ahead of you.