For TimeMetconBenchmark
Grace
Weightlifting
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
10:00
- 1Clean & Jerk30 reps
95/null lbs (43/0 kg)
Coaching Tips
Strategy
- 1Focus on maintaining form throughout the 30 reps.
- 2Break into smaller sets if needed to avoid fatigue.
Safety Considerations
Technical Focus
Monitor for form on overhead position
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- 10 Shoulder Pass-Throughs
- 10 each direction Wrist Circles
Activation
2 rounds- 10 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Reduce weight to 75 lbs
- 1
clean and jerk
Weight: 75/ lbs (34/ kg)
Scaled
Reduce weight to 45 lbs or use empty barbell (45 lbs)
- 1
clean and jerk
Weight: 45/ lbs (20/ kg)