4 Rounds 

3 Minutes 

12 Pull Ups

12 KB Swings  

6 Chest to Bar Pull Ups 

6 KB Swings 

Max Clean and Jerk  

Rest 3 Minutes 

.

Round 1: 135/85

Round 2: 165/105

Round 3: 185/115

Round 4: 205/130

*Score is total Clean and Jerk reps accrued over 4 rounds

*Final bar should not be more than 85% of 1 RM Clean and Jerk

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Scale the pre-barbell reps so you get over a minute of clean and jerks early on. This will take some thought to properly strategizing how fast you want to get to that barbell but with enough juice to get some quality reps in.

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SUGGESTED WARM UP

  1. 5 Hang Clean and Jerk (45/35) – Pause catch of Clean and catch of jerk for 1 second
  2. 5 Press Ups to Downward Dog – hold each position for 2 seconds
  3. 5 Scap Pull Ups + 5 Scap Push Ups – 2 rounds
  4. Stretch and mobilize wrists and front rack
  5. Clean w/ Pause at Knee + Jerk with pause in dip – 5 reps – adding weight each time
  6. 5 Pull Ups + 5 KB Swings + 5 Clean and Jerk singles at first weight

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