21-15-9* reps for time of:
Clean and jerks
Echo bike calories
* *Women complete 15-12-9 Echo bike calories.
** Then, at 20 minutes: Build to a challenging power clean and jerk
♀ 65-lb barbell
♂ 95-lb barbell
Post time and load to comments.
Stimulus and Strategy:
Today's time domain tells you everything you need to know about this workout — it's fast! The light clean and jerks are meant to be completed in 1-3 sets across all rounds, with only brief rest breaks. Choose a load that lets you do at least 15 reps with smooth, high-quality movement. The bike is low skill, low repetition, but will challenge your respiratory system — find a calorie count that lets you hold a consistent moderate-to-hard effort. It should feel uncomfortable, but manageable. The set of 21 shouldn't take longer than 90 seconds. Today is about moving fast and consistently, with enough clarity and control to move the barbell well.
After the workout, feel free to take 10 minutes — or until your clock hits 20 minutes — to build to a challenging but not maximal power clean and jerk.
Intermediate option / 15-12-9 reps for time of:
Clean and jerks
Echo bike calories
* Women complete 12-9-6 Echo bike calories.
** Then, at 20 minutes: Build to a challenging power clean and jerk
♀ 65-lb barbell
♂ 95-lb barbell
Beginner option / 15-10-5 reps for time of:
Clean and jerks
Echo bike calories
* Women complete 12-8-4 Echo bike calories.
** Then, at 20 minutes: Build to a challenging power clean and jerk
♀ 35-lb barbell
♂ 45-lb barbell