For TimeMetconWeightliftingBenchmark12:00
Games 8.1
Weightlifting
Solo
Workout Details
For Time
12:00
For Time:
30Squat Clean-and-Jerk
↳ 155/100 lbs (70/45 kg)
Coaching Tips
Strategy
- 1Start with consistent form on the squat clean to avoid injury and maximize efficiency.
- 2Break the 30 reps into manageable sets (e.g., 5 sets of 6 or 6 sets of 5) with short rest periods to maintain intensity.
- 3Focus on the explosive hip extension when transitioning to the jerk for better performance.
- 4Practice smooth transitions from the clean to the jerk to save energy and time on each rep.
Safety Considerations
Technical Focus
Monitor for back rounding during the clean and overhead position.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy(Keep a steady pace.)
Mobility Work:
- 30 sec each side Hip Flexor Stretch
- 10 Shoulder Dislocates
- 30 sec Squat Hold(Focus on depth.)
Activation: Mini-WOD with Light Barbell:
2 rounds- 5 Light Squat Clean-and-Jerk(Use ~30-50% of your workout weight.)
- 10 Air Squats
- 5 Push Press (Light Barbell)(Warm up shoulders.)
Scaling Options
Intermediate
Reduce weight by ~20%.
- 1
squat clean and jerk
Weight: 125/80 lbs (57/36 kg)
Scaled
Reduce weight by ~40% and modify movement dynamics.
- 1
squat clean and jerk
Use DB Thrusters instead of Squat Clean-and-Jerk.
Weight: 95/60 lbs (43/27 kg)
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