Thursday Workout: Clean and Jerk, AMRAP3x3

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STRENGTH

OTM 10: Squat Clean + Split Jerk

*Start around 60% (light/moderate) and build to a challenging single.

WOD

Level 1

3 Rounds of:

AMRAP 3

  • Hang Power Clean x 5
  • Burpee x 10
  • Jump Rope Single x 50

Rest 1 Minute

*Pick up wherever you left off on AMRAP, score is total number of rounds and reps completed.

Level 2

3 Rounds of:

AMRAP 3:

  • Power Clean (155/105) x 5
  • Burpee Over the Bar x 7
  • Double Under x 30

Rest 1 Minute

*Do the 3 Minute AMRAP, then rest 1 Minute.  Then Repeat for 3 total times.  When you start a new round of the AMRAP, pick up wherever you left off on the previous one. Score is total number of rounds and reps completed at the end of 3 rounds.

ANNOUNCEMENTS

  • October 2: At 3pm on Sunday we will kick-off the Nutrition Challenge with an informational session at the gym. If you are planning to participate, you must read this post!

3 thoughts on “Thursday Workout: Clean and Jerk, AMRAP3x3

  1. 100#
    5+3 (85#, rest rx)

  2. C&J – 145#
    WOD: 6 + 5 (1st round @125#, 2nd and 3rd @115#)

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