400m Run (50% effort)
The Everett Warm-up Part 2 Video
Skills / Strength
5 Squat Cleans and then Split Jerks (Just the Bar)
Fitness Level Substitution: Power Cleans for Squat Cleans
5 Squat Cleans and then Split Jerks (40% of your 1 Rep Max)
5 Squat Cleans and then Split Jerks (50% of your 1 Rep Max)
3 Squat Cleans and then Split Jerks (60% of your 1 Rep Max)
Rest about a minute and a half between each set. Really focus on your footwork. A clean and jerk is cleaning the weight to your shoulders and standing up with it then jerking it over your head. 5 clean and jerks mean you clean the weight and then jerk the weight and return it to the ground, then repeat 5 times.
3 Rounds for Time
800 meter Run or Beginner: 400m Run
4 Clean and Jerks (Men: 185lb / Women: 135lb / Beginner: 35lb)
*Please see the skills / strength section for clean and jerk videos and substitutions.
Perform 3 rounds as fast as you can. Run 800 meters and then do 4 clean and jerks. We want your clean and jerks to be challenging enough that you don’t get back from your run, do 4 in a row, and are right back out the door. We want a weight challenging enough that you have to catch your breath a little bit. Post your time to comments.
Spend 3 minutes working on your Split Jerk footwork.
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