Skill

Clean & Jerk
1-1-1-1-1

Spend some time working up to a strong effort Clean & Jerk.  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. Everyone should start with a very light warmup and increase gradually.  New lifters should only increase weight when you are able to consistently repeat the same technique.

WOD

AMRAP in 7 Minutes
1 Squat clean thruster 155/105 lb
3 Hang power clean 155/105 lb
5 Lateral burpees over the bar

Workout notes

This workout is a short but sweet triplet with two barbell movements and a short set of burpees.  Your score will be the total number of rounds and additional reps you complete in seven minutes.  There are two difficult barbell movements in the workout.  We start with a heavy single repetition of a squat clean thruster and transition to three reps of a hang power clean.  Test out both movements and select your barbell weight based on the more difficult of the two movements.  Keep in mind that we have only nine reps per round so practice quick transitions and keep the intensity high!