Thursday Workout: Clean and Jerk, Squat, and Push-up

clay kbs

Strength

Build to a heavy triple Clean & Jerk in 10 minutes.

WOD

Proceed through the following sequence until time runs out:

  • On the 1st minute do 2 Air Squats and 2 Push-ups.
  • On the 2nd minute do 4 Air Squats and 4 Push-ups.
  • On the 3rd minute do 6 Air Squats and 6 Push-ups.
  • . . . until you cannot complete the reps in the minute.

Notes

  • Score is the last completed minute + additional reps (i.e., 4 minutes + 10 squats).
  • Wear a weighted vest if scaling up.

15 thoughts on “Thursday Workout: Clean and Jerk, Squat, and Push-up

  1. 12 minutes plus 26 squats and 19 push-ups

    1. Prolly gonna be walking funny and having to ask Corie to brush your teeth for a couple days after that!

    2. Damn! I made this one up and thought, “I’ll do 2-4-6-8… so that no one gets above 10 or so.”

      1. If you would have done double unders and overhead lunges I probably wouldn’t have gotten over 4.

  2. 7 rounds plus 10 push ups

  3. C&J: 105#
    WOD: 7 rounds + 30

  4. C&J: 135#
    WOD: 8 + 33

  5. C&J: 95#
    WOD: 8 +34

  6. Test run for 13.4 with 2×45# DB and V-ups

    Through round of 15, +5 CnJ = 95 reps

    This will not be fun at 135#!

    5 minutes later did
    7 min AMRAP
    25 DB Swings 45#
    50 DUs
    5+15

  7. at home, 16 rounds plus 18 squats and 9 push ups.

  8. CJ: Up to 155
    WOD: 9 rounds

  9. C&J up to 105
    WOD: through the 7s plus 16 pushups and then an intentional stop to save my out-of-shape shoulders and instead cheer on others

  10. C&J: 95
    WOD: 7 + 10

    1. Whoops, that’s 10 push-ups, so that should say 7 + 26.

  11. CJ: 185#
    WOD: 7 + 33

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