Friday 09-25-2020 Workout Of the Day

A. E2:00 x 6 sets
1 clean pull +
1 hang power clean +
1 power jerk

B.6:00 AMRAP
30 C&J @95/135#
max cal bike in time remaining

rest 3:00

6:00 AMRAP
cals from Part B
max C&J @95/135# in time remaining

Workout Notes/Intentions:  You will build to a challenging weight before beginning your working sets for Part A. We are working on power cleans and power jerks today, which will transfer over well into Part B/C. 

Part B is a spin on the benchmark WOD “Grace”. After you perform your 30 power clean and jerks, you will hop on a bike (or rower if bikes are taken) and ride for max cals until 6 minutes is up. You will likely hit a set of TNG reps, and then transition to quick singles. Record your score for B as the number of calories you got. You should get about 2 minutes or so on the machine. If you are going to take 6 minutes to do all 30 C&J’s, go lighter. After resting 3 minutes, you will then do a second 6 minute AMRAP, this time starting with the bike/row. You will perform however many calories you got in Part B. Then, you will spend the remaining time accumulating C&J. Record your score as the number of C&J’s you got. You should aim for around 30 reps, hopefully a few more!