OtherWeightliftingBenchmark
Semifinals 22.2
Weightlifting
Solo
Workout Details
Other
For Load:
3 Attempts of:
3Clean
2Front Squat
1Jerk
Original WOD
For Load: 3 Attempts of: 3 Cleans 2 Front Squats 1 Jerk
Coaching Tips
Strategy
- 1Consider breaking up the attempts for each lift to maintain focus on form and technique.
- 2Pace your attempts, ensuring you have enough rest between each lift to maximize performance in subsequent attempts.
- 3Keep your core engaged throughout all movements to maintain stability and avoid injury during heavier lifts.
Safety Considerations
Technical Focus
Watch for improper lifting mechanics that may lead to injury during heavy lifts.
Recommended Warm-Up
General Warm-Up:
- 5-10 min Dynamic Stretching - 3 min(Focus on full-body dynamic movements.)
Mobility Work:
- 10-15 Hip Openers - 2 min(Use a foam roller or stretch against a wall.)
- 10-15 Shoulder Dislocates - 2 min(Use a band or PVC pipe.)
Activation:
2 rounds- 5 Empty Barbell Cleans(Focus on form, no weight.)
- 5 Empty Barbell Front Squats(Focus on depth and posture.)
- 3 Empty Barbell Jerks(Focus on stability and foot movement.)
Scaling Options
Intermediate
Reduce weight by approximately 20% for all lifts.
- 1
clean
N/A
Weight: 120/80 lbs (54/36 kg)
- 2
front squat
N/A
Weight: 80/55 lbs (36/25 kg)
- 3
jerk
N/A
Weight: 100/70 lbs (45/32 kg)
Scaled
Reduce weight by approximately 40% for all lifts.
- 1
clean
N/A
Weight: 80/50 lbs (36/23 kg)
- 2
front squat
N/A
Weight: 50/35 lbs (23/16 kg)
- 3
jerk
N/A
Weight: 60/40 lbs (27/18 kg)