Warm-up: 1/2 Tabata Medball Cleans, Arc Hollow Swings, Clicks. Dynamic Stretch
Strength: BBWU For Clean and Jerk
Then EMOM for 10 Min C&J
Build up to the weight you will use for the WOD
WOD: Hwy 40 Throwdown 15.3
For Time with a partner:
25 clean & jerks
50 pull ups
200 double unders
50 pull ups
25 clean & jerks
9 min time cap
One partner works at a time. Partners alternate at any time.
If you don’t finish in nine minutes count total reps completed.
Weights:
RX 135/95
Scaled 85/55
Masters 95/65
Movement Standards:
Clean & Jerk:
The clean and jerk is a ground-to-overhead any way. A muscle clean, power clean, squat clean or split clean may be used to get the bar to the shoulders, and a shoulder press, push press, push jerk or split jerk may be used to get the weight overhead. The barbell begins on the ground. The barbell must come to full lockout
overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body with both feet under the shoulders.
Pull ups:
RX and Masters: This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar.
Scaled: The jumping pull-up bar should be setup so it is a minimum of six inches above the top of the athlete’s head when standing tall. At the bottom, the athlete must lower themselves so his or her arms are fully extended. At the top, the chin must break the horizontal plane of the bar.
Double Unders:
RX and Masters: This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.
Scaled: This is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts”