For TimeMetconBenchmark25:00

Sean Suiter

6 Rounds

Weightlifting

Gymnastics

Partner

Target Effort:

RPE 9/10

Workout Details

For Time

25:00

6 rounds

1
Clean & Jerk11 reps
135/95 lbs (61/43 kg)
2
Burpee Box Jump Over16 reps
3
Box Jump17 reps
Box height: 24/20 in

Note: Partner workout: only one person works at a time.

Coaching Tips

Strategy

1Focus on cycling through the Clean & Jerk efficiently.
2Break the box jumps into manageable sets if fatigue sets in.
3Encourage your partner and communicate throughout the workout.

Safety Considerations

Technical Focus

Maintain proper form during the Clean & Jerk to prevent 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

Good Morning(10)
Inchworm(5)
Air Squat(10)

Scaling Options

Intermediate

Reduce weight or reps.

1
clean and jerk
Decrease Clean & Jerk weight
Weight: 115/75 lbs (52/34 kg)

Scaled

Keep it moving with no weights.

1
clean and jerk
No weight Clean & Jerks

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