On a 1-minute clock for 8 rounds, complete:
100-meter sprint
Max clean and jerks
Rest 3 minutes between rounds. Score is your total clean-and-jerk reps.
♀ 75-lb barbell
♂ 115-lb barbell
Post total reps to comments.
Stimulus and Strategy:
Today's workout is 8 sprint efforts. Sprint the 100 meters as quickly as you can, get to the barbell, and complete as many clean and jerks as possible before the minute is up. Choose a light-to-moderate barbell load that allows you to cycle through reps quickly for touch-and-go reps. Practice barbell cycling in the warm-up to enhance your efficiency. Aim to complete the sprint in 30 seconds or faster, giving you around 30 seconds for clean and jerks.
Intermediate option / On a 1-minute clock for 8 rounds, complete:
100-meter sprint
Max clean and jerks
Rest 3 minutes between rounds. Score is your total clean-and-jerk reps.
♀ 65-lb barbell
♂ 95-lb barbell
Beginner option / On a 4-minute clock for 8 rounds, complete:
100-meter run
6 clean and jerks
Rest the remainder of each round.
♀ 35-lb barbell
♂ 45-lb barbell