22.04.02

INTENDED STIMULUS

Complete the workout in 10:00-15:00 (CAP).

Utilize a squat clean or power clean and jerk as needed.

Use a heavier clean and jerk load that won’t lead to failed reps. Consider a weight that is in the 65-75% range.

Utilize single repetitions during the clean and jerks alternating with your partner.

Speed up on the burpees if you are not struggling with the cleans.

Synchronized burpees both partners must have chest on floor at the same time.

RX

Partner WOD:
For time with a partner:
36 synchronized burpees
12 clean and jerks (205/135 lb)
30 synchronized burpees
10 clean and jerks
24 synchronized burpees
8 clean and jerks

Split the clean and jerks equally.

15:00 time cap

LEVEL 2

Partner WOD:
For time with a partner:
36 synchronized burpees
12 clean and jerks (165/110 lb)
30 synchronized burpees
10 clean and jerks
24 synchronized burpees
8 clean and jerks

Split the clean and jerks equally.

15:00 time cap

LEVEL 1

Partner WOD:
For time with a partner:
30 synchronized burpees
12 clean and jerks (95/65 lb)
25 synchronized burpees
10 clean and jerks
20 synchronized burpees
8 clean and jerks

Split the clean and jerks equally.

15:00 time cap

SKILL WORK

Post-workout:
5 sets:
1 clean-grip deadlift
1 clean pull
1 power clean
– Increase load across as many sets as possible.

STRETCHING

1:00 banded shoulder stretch/side
1:00 couch stretch/side

WHITE BOARD BRIEF

Target time | 7:00-10:00

We’re kicking off the weekend with a quick partner couplet that should move fast, be heavy, and metabolically devastating.

The magic comes from the combination of the speed of the workout and the load of the barbell. The clean and jerks should be near maximum effort each round after moving through a fast set of burpees.

However, athletes shouldn’t get stuck on the barbell. We’re looking for 1 rep every :15-:25, with either a power or squat clean. Any longer and the load is too heavy, any shorter and the load is too light.

Expect the quads and shoulders to feel burnt out immediately from jumping and pressing repeatedly for both movements. This is where good technique, staying balanced in the feet, and fully extending the hips when we lift, will allow us to lift at the edge of our capacity when we’re tired.

After the workout, we’ll take a few minutes to build to a heavy complex to work on extra pulling strength for the clean.