Benchmark: “1 RM Squat Clean & Split Jerk”

Sep 16th, 2014

Category: Competitor

Benchmark: “1 RM Squat Clean & Split Jerk”

Jenn - Newest Toastie

Jenn – Newest Toastie

Warm-up
Run a loop
20 hip extensions
10 L pull ups or strict pull-ups
5 clean and jerks with an empty barbell working on hitting extension and then pulling under the bar fast in both the squat clean and jerk.

Oly
Work up to a 1 RM
Clean and Jerk
(Squat Clean and Split Jerk)

WOD
1 Mile Run for Time

Accessory
3 Rounds Not for Time
10 Weighted Ring Dips
10 Weighted Hip Extensions

DISCUSSION 2 Comments

  1. biscoe 09/16/2014 at 7:00 pm

    clean & jerk: 265# …shoulda had 275
    6:35 mile
    accessories done

  2. Mike Quigley 09/16/2014 at 12:12 pm

    Oly – 235#, 10#PR. Got the jerk on the second attempt. really pumped for this one, been stuck at 225# since January (weak front squat has been holding me back)
    WOD – 5:56 mile.
    Accessory – done, with 20# dumbbell and 25# plate.