For TimeMetconBenchmark05:00
GRACE
Weightlifting
Solo
Workout Details
For Time
05:00
For Time:
30Clean-and-Jerk
↳ 95/0 lbs (43/0 kg)
Original WOD
For Time: 30 Clean-and-Jerks (95 lbs)
Coaching Tips
Strategy
- 1Break the clean-and-jerk into manageable sets if needed; consider 5 sets of 6 or 10 sets of 3 to maintain form and reduce fatigue.
- 2Focus on maintaining a strong core throughout the lift, especially in the transition from the clean to the jerk.
- 3Ensure proper footing and timing when driving up for the jerk; check that you are not leaning too far forward or backward.
- 4Establish a solid grip on the barbell during the clean—ensure locks of the elbows at the top of the movement are stable and active.
- 5Take micro-breaks as needed, especially in the latter reps; shake your arms and take a deep breath before resuming.
Safety Considerations
Technical Focus
Watch for back rounding during the clean and overhead position.
Recommended Warm-Up
General Warm-Up:
- Rowing - 3 min(Easy pace to warm up the body.)
Mobility Warm-Up:
- 2 Overhead stretch - 30 sec(Focus on the shoulders and thoracic spine.)
- 2 Hip Flexor Stretch - 30 sec(To prepare legs for the clean.)
- 2 Wrist mobility exercises - 30 sec(Focus on keeping wrists mobile for the catch and lockout.)
Activation:
2 rounds- 5 Hang Clean with Barbell(Focus on good form and proper bar path.)
- 5 Push Press with Barbell(To activate the shoulders for the jerk.)
Scaling Options
Intermediate
Reduce weight and reps for moderate intensity.
- 1
clean and jerk
Reduce weight for more manageable clean-and-jerk.
Weight: 75/ lbs (34/ kg)
Scaled
Further reduce weight and adjust movement complexity.
- 1
clean and jerk
Option for dumbbell clean-and-jerk or kettlebell.
Weight: 55/ lbs (25/ kg)