Workout of the day

Every 90 seconds for 12 rounds
7 box jumps
then
1 squat clean & jerk
rest 3 minutes
then
AMRAP in 5 Minutes
Clean & Jerks

Workout notes

It’s time to throw some weight around! Today’s workout has two parts. We’ll start with some lifting on an interval timer and follow that up with a short and fast sprint at the end. During the twelve rounds of ninety seconds you will start with seven box jumps before completing one squat clean and jerk. You can choose to build up to a heavy weight here or stay consistent with one weight across all twelve lifts. If needed, scale the box jumps by height or number so that you have plenty of time with the barbell. After twelve sets you will have three minutes to rest and strip your bar down to a workout weight. Plan to lighten your bar for the 5 minutes to a weight that you can pick up without too much thought and under fatigue. Have fun with this one guys!

Scaling

standard: same weight across all rounds, 115/85 lb
rx: building, 135/95 lb
sport: building, 155/105 lb
overachiever: building, 185/135 lb