Workout Description

Why This Workout Is Hard

While 135/95 power clean + jerk is manageable weight for average athletes, the EMOM format creates significant challenge. Touch-and-go requirement prevents resetting between reps, demanding continuous barbell cycling under fatigue. Six minutes straight with only 10-15 seconds rest between rounds creates cumulative grip and metabolic fatigue. The combination of moderate-heavy weight, technical movements, and forced pace with minimal recovery elevates this beyond medium difficulty.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Power cleans and jerks are quintessential explosive movements requiring maximum power output from hips, legs, and shoulders on every rep.
• Strength (7/10): 135/95 lb power cleans and jerks require significant strength, particularly in the legs, back, and shoulders for repeated heavy lifts.
• Speed (7/10): EMOM format demands quick transitions and efficient movement cycling to complete five reps within each minute while maintaining technique.
• Stamina (6/10): Touch and go reps for six straight minutes will challenge grip strength and muscular endurance, especially in the posterior chain and shoulders.
• Flexibility (6/10): Power cleans demand good hip, ankle, and thoracic mobility, while jerks require overhead flexibility and proper catch positions.
• Endurance (4/10): Six minutes of continuous work with minimal rest creates moderate cardiovascular demand, though the short duration limits pure aerobic stress.

Movements

• Power Jerk
• Touch and Go Power Clean

Benchmark Notes

This is a 6-minute EMOM with 5 touch-and-go power clean + power jerk at 135/95 lbs. Each minute requires completing 5 complex movements (clean + jerk = 10 total reps per minute if counting each movement separately, but the scoring appears to count each complex as 1 rep based on the format). Maximum possible score is 30 reps (5 reps × 6 minutes). The touch-and-go format means the barbell stays in hands between reps, making this more grip and metabolically demanding than singles. At 135/95 lbs, this is a moderate-heavy load for most athletes. Elite athletes (L10) should complete all 6 rounds for 30 reps, but may fail in final 1-2 minutes due to grip fatigue and metabolic stress. Advanced athletes (L8-L9) likely complete 4-5 full rounds (20-25 reps). Intermediate athletes (L5-L6) typically manage 3-4 rounds (15-20 reps) before the complex becomes too demanding. Novice athletes (L1-L3) may only complete 1-3 rounds (5-15 reps) due to technical demands and strength limitations. The touch-and-go requirement significantly increases difficulty compared to singles, as grip fatigue accumulates rapidly. This workout has similarities to Grace (30 C&J at 135/95) but the EMOM format with touch-and-go creates different fatigue patterns. Final targets: L10: 30 reps, L5: 18 reps, L1: 6 reps.

Modality Profile

Both Touch And Go Power Clean and Power Jerk are barbell weightlifting movements with external load, making this 100% weightlifting modality