Today our Memorial Day Murph preparation and clean & jerk skill work have morphed into one hell of a workout. We are testing our cardiovascular endurance, stamina, strength, and mental toughness. This workout is long and moderately heavy. Scale the weight so that you're lifting no less than 60% of your 1 rep max clean and jerk. If needed, scale the C&J reps to complete the work in the time cap.
Pay special attention to your pull from the floor. Avoid the "rip and grip" approach to the C&J. Keep your set-up exactly the same for every rep. Keep the pull from the floor slow and controlled so that you keep the bar path close. A power or split clean is appropriate for today's workout. Watch today's Technique Tuesday video from Catalyst Athletics to see how fast the elbow turnover is in a properly executed power clean. Slow pull from the floor and fast elbow turnover will help you today. Good luck!
10 Rounds for time of:
1 Clean & Jerk 155/105 lbs
15 Air Squats
Increase clean and jerk by one rep each round. This workout has a 30min time cap.
Happy Birthday Meg!
Happy Birthday Meg! We hope your special day is filled with love, laughter and NO BURPEES! Congratulations to Meg who WON her age division in the Montana Spartan Sprint race on Sunday. We are so proud of you and love having you in our True Spirit community. Happy Birthday!
Record your WOD on Beyond the Whiteboard.
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