For TimeMetconBenchmark
Grettel
10 Rounds
Weightlifting
Gymnastics
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
20:00
10 rounds
- 1Clean & Jerk3 reps
135/95 lbs (61/43 kg)
- 2Burpee Box Jump Over3 reps
Coaching Tips
Strategy
- 1Focus on technique for Clean & Jerk, especially on the catch.
- 2Keep a consistent pace to avoid burnout in later rounds.
- 3Break up the movements into manageable sets if fatigue sets in.
Safety Considerations
Technical Focus
Monitor form on Clean & Jerk to avoid injury
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 weights and/or reps, modify burpees
- 1
clean and jerk
Reduce weight
Weight: 95/65 lbs (43/29 kg)
- 2
burpee box jump over
Standard burpees only
Scaled
Further reduce weights and simplify movements
- 1
clean and jerk
Empty bar or lower weight
Weight: 65/45 lbs (29/20 kg)
- 2
burpee box jump over
Burpees on the ground only