Workout Description
For reps in 10 minutes:
10 Clean and Jerk (135/85 lb)
Rest 1:00
10 Clean and Jerk (185/125 lb)
Rest 1:00
10 Clean and Jerk (225/155 lb)
Rest 1:00
Then, in remaining time:
Max reps Clean and Jerk (245/165 lb)
Score = total clean and jerks completed.
Why This Workout Is Very Hard
Short time domain but with escalating heavy bars and limited rest. Most athletes will hit near-threshold loads at 225/155, then push max-effort singles at 245/165. The combination of barbell cycling under fatigue and heavy jerks demands high strength, power, and composure, with little room for errors.
Training Focus
This workout develops the following fitness attributes:
- Strength (8/10): Loads climb to near-max territory for many at 225/155 and 245/165, demanding strong leg drive, overhead stability, and confident receiving positions.
- Power (8/10): Explosive hip drive and fast turnover are essential for the clean and the dip-drive in the jerk, especially as fatigue and load increase.
- Stamina (6/10): Thirty required reps plus heavy singles stress repeatability and grip/postural endurance. Athletes must hold positions and cycle under fatigue across multiple bars.
- Speed (5/10): Fast cycling at lighter bars then controlled singles. Speed matters in transitions and bar setup without sacrificing mechanics on heavy attempts.
- Flexibility (3/10): Requires adequate front rack, thoracic extension, and overhead mobility to stabilize the jerk. No extreme ranges, but tight shoulders or wrists will be exposed.
- Endurance (2/10): Ten minutes with enforced rests lowers pure cardio demand. Heart rate spikes, but the limiter is heavy barbell capacity rather than sustained aerobic output.
Scaling Options
Scale to: Reduce all loads ~20–30% (e.g., 95/65 → 135/85 → 155/105 → AMRAP 175/115) • Keep RX loads but perform 7 reps per bar before AMRAP • Single dumbbell clean & jerk (50/35 lb) same structure, alternating arms
Scaling Explanation
These options preserve the single-movement, ascending-load stimulus while adjusting absolute intensity or volume so athletes can lift safely and keep moving under fatigue.
Intended Stimulus
A composed, aggressive barbell piece. Move crisply through the lighter bars, then settle into confident singles as the weight climbs. You should feel heart-rate spikes, burning legs and shoulders, and a heavy focus requirement. Finish with deliberate, high-quality attempts on the final bar without long, wasted setup time.
Coach Insight
Pace the first two bars—fast but not frantic. Quick singles at 225/155; no failed reps.
The one tip: Treat the final bar as EMOM-without-a-clock—steady singles with a strict reset routine.
Avoid chalk marathons and sloppy footwork. Don’t rush the dip/drive. Missed jerks cost more time than a controlled setup.
Benchmark Notes
Scores are total clean and jerks across all bars. Hitting 30 means you cleared the first three weights; anything beyond comes from the 245/165 bar. Average athletes will fight to start the final bar; stronger athletes will log steady heavy singles.
Modality Profile
This is a pure weightlifting test: only barbell clean and jerks with prescribed rests. No monostructural or gymnastics components. The challenge is managing barbell cycling, setup, and recovery while loads escalate and time remains fixed.
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