NCFIT Iron Strong – Strength and Conditioning
Clean and Jerk (Heavy 1-Rep)
ON A 10:00 RUNNING CLOCK…
Build Quickly to Heavy Single Power Clean & Jerk*
*Building should take you up to or past your weight in the workout.
(Score is Load)
“THE CALI BEAR” (Weight)
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk
Advanced+ – 205/135
Advanced – 185/125
Intermediate + = 155/105
Intermediate = 135/95
Scaled = 95/65
Level 1 = 75/45
*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.
Rx = completed all 40 reps at the same weight.
*The goal is to choose a weight and stick to it for the whole WOD.
Warm-up (No Measure)
3:00 Slow Bike, Run or Walk
3:00 Foam Rolling Lats & Shoulders