AMRAP

Nick | 02/24/2015 | 5

Sometimes, the open workouts throw a ton of movements at us – even to the point where it turns into almost a chipper (often peaking at the end with highly technical movements like muscle ups).  And sometimes we’re given just one thing to do.

Rather than 7 minutes of burpees (those who were around in 2012 will remember that one), we’re going to hit an open WOD from 2011 that is just 5 minutes of squat cleans and jerks.  In many ways, this mimics the workout “Grace”, but instead of being task based, it becomes time based.  The weight is a little heavier and we’ll be squat cleaning instead of power cleaning, but the impact will be very similar.  Use your time maxing out your jerk to give you a sense of the weight you’d like to use and what you’ll be able to get overhead multiple times over five minutes.  And then warm up.  Loading your chosen weight one the bar and rolling it over to your spot on the floor doesn’t count.  You should be hitting multiple weights on your way to your working weight and then hitting your working weight for several reps at speed before the WOD starts.  Remember, it’s not about saving yourself for the WOD, it’s about prepping your body to work hard when the clock starts.

STR:

Split Jerk

1rm

WOD:

Open 11.3
AMRAP 5
Squat Clean (165#)
Jerk (165#)