Starting @ 70% of 1RM Clean and Jerk and building to a heavy for the day
Extra Instructions / Goal For the Day
The goal here today is to challenge the ability to hit and maintain positions in the hang before hitting a Split Jerk under fatigue. Every cycle leads and builds from the last, so the work we put into refining technique on the Split Jerk should really help as we move into more time under tension with the barbell complex.
"Grettel"
10 Rounds
3 Clean and Jerk
3 Bar Facing Burpees
Load: 60/40kg
Objectives / Stimulus / RPE / Workout Strategy
Goal: 4:00-7:00 minutes
Time Cap: 10:00
Stimulus: Barbell Cycling and Quad Stamina
RPE: 9/10
Primary Objective: Complete each round in under :50 seconds
Secondary Objective: Even pacing across all 10 rounds
We've recently tackled "Ingrid" with 10 rounds of Power Snatches and Bar Facing Burpees, so today we are tackling it's counterpart with Clean and Jerks and Bar Facing Burpees. The time domain should be relatively similar today, but those that can Rx this version should go up as the Clean and Jerk is a more simple movement at these loads. Work on quick singles throughout and only if you are very proficient should you think about doing TnG sets towards the last 2-3 rounds of this workout. Starting off with TnG will leave your legs gassed in the later half here.
