Strength

Clean & Jerk

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Work up to a strong effort Clean & Jerk.  For all lifters this means keeping the load light at first and working up in small increments. A squat or power clean is acceptable but a the most experienced lifters will catch the bar in a squat to lift strong loads.  New lifters focus on technique and judge your effort by your strain.  If you can maintain your technique as the load gets heavier you are doing well.

WOD

5 Rounds for Time

4 Double Dumbbell Front Squats 45/30lbs
5 Double Dumbbell Burpee Deadlift 45/30lbs
6 Double Dumbbell Front Rack Walking Lunge Steps 45/30lbs
200M Run

Workout notes: This dumbbell complex might look tame but we have a total of 15 reps that can  be tough to do unbroken.  Break them up as you need to but keep in mind that you’ll get some grip recovery on the run which can set you up for the following round.  The use of dumbbells will make each of these movements much harder than they would be with a barbell.  The front squat and lunge will increase in difficulty due to the placement of the dumbbells  at the shoulders. You might find it difficult to keep your torso upright through the full range of motion.  Remember to keep your elbows up and try not to let your chest cave forward as you move through each repetition.