Workout Description

Why This Workout Is Very Hard

This event demands a near-maximal Olympic lift under acute fatigue and time pressure. Technical proficiency, high neural output, and strong positions are required to express strength quickly. While volume is low, the load is heavy relative to bodyweight, the skill demands are high, and decision-making under stress significantly affects outcomes.

Training Focus

This workout develops the following fitness attributes:

• Strength (10/10): Primary limiter is maximal strength expressed in a complex lift. Success hinges on the ability to produce high force while maintaining positions and timing under pressure.
• Power (10/10): Explosive hip extension and rapid turnover are critical for elevating a near-maximal barbell and locking out overhead quickly with speed and precision.
• Flexibility (5/10): Good front rack, thoracic, and overhead mobility are necessary to receive and stabilize heavy loads safely, but extreme ranges beyond standard Olympic lifting are not required.
• Speed (5/10): Bar speed must be high, but attempts are separated by setup and rest. Quick, efficient loading and transitions help maximize attempts within six minutes.
• Stamina (2/10): Low repetition volume. You’ll perform a handful of singles, so local muscular endurance isn’t limiting; fatigue management from 15.1 matters more than repeated high-rep work.
• Endurance (1/10): There’s minimal aerobic demand. Heart rate may stay elevated from 15.1, but the effort is short, with long rest between heavy attempts and no sustained monostructural work involved.

Movements

• Clean and Jerk

Scaling Options

Scale to: 1-rep-max Clean (skip the jerk) • 3-rep-max Clean and Jerk in 6 minutes (technique focus) • EMOM 6: 1–2 Clean and Jerks at 70–80% (consistent quality reps)

Scaling Explanation

These options reduce skill or intensity while preserving the session’s focus on heavy barbell mechanics, confidence under the bar, and time-constrained decision-making.

Intended Stimulus

A short, focused max-strength effort under fatigue. Expect heart rate to stay high from 15.1 while you make 2–4 quality attempts. The bar should feel heavy but move decisively. Smart attempt selection, fast plate changes, and confident execution should produce 90–100% of your fresh 1RM—maybe more if adrenaline and sharp technique line up.

Coach Insight

Open conservatively (80–90% of fresh 1RM) to guarantee a score, then take two assertive jumps. Organize plates beforehand, and rest enough to keep quality high. Biggest tip: Commit to fast, aggressive pull and crisp footwork—no soft catches or presses out. Avoid tiny jumps that waste time, missing your opener, and sloppy rack/jerk positions. Chalk once, collars on, breathe and execute.

Benchmark Notes

Use these tiers to gauge where your max clean and jerk typically lands in a 6-minute window under fatigue. Newer athletes often land in the 95–165/55–105 range, solid RX athletes around 205–255/135–175, and advanced/elite 285–315+/195–215+.

Modality Profile

This is pure weightlifting: one barbell movement performed for maximal load. There are no gymnastics elements or monostructural pieces. The entire effort centers on executing heavy singles with precise technique and efficient plate changes.

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