the Clean and Jerk

The over head squat is not the easiest movement. You all did great! Keith killed it, he beat me and Zack by 30 seconds. 30 seconds on a 4 minutes workout is a huge gap, great job Keith! (Zack beat me too, by 2 seconds!)

We are doing the clean and jerk today, check out this video it may help you with today’s WOD. This is Kendrick Farris from team USA. I want you to notice is his hip extension on the clean, i.e. hips going all the way in on the lift in order to get the bar up high enough to drop underneath.



work up to a heavy set of 5 of the clean and jerk


every minute on the minute for 20 minutes

20 double unders or single skips

and 1 Clean and Jerk

-weight should be challenging but

also be able to continue for 20 minutes

2 Responses to “the Clean and Jerk”

  1. Molly 2012-05-08 at 19:04 #

    love this lift! 83 pounds. hope to bump it up to 95 next time.

  2. Brenda 2012-05-08 at 20:09 #

    Great WOD! Felt like I could do more, just gotta figure out the squat thrust (jerk) motion.

Leave a Reply

%d bloggers like this: