Wednesday, July 11th

A.

METCON: For Time: 50 Clean and Jerks (135/95)

On the Minute – 5 Toes to Bar

Starting on the 0:00 and on every following minute, athletes will complete 5 toes to bar before moving to the barbell to complete 50 clean and jerks for time.

B.

MIDLINE:

Not for Time: 750 Meter Row 50 AbMat Sit-ups 500 Meter Row 35 AbMat Sit-ups 250 Meter Row 20 AbMat Sit-ups

The toes to bar do not count towards today’s score, only the time it takes athletes to complete the 50 repetitions on the barbell. The toes to bar variation should be something that athletes will complete unbroken every time on the bar. The weight for the clean and jerks will be athletes “Grace” weight, which is a load they could complete 10-15+ repetitions unbroken when fresh.

With almost double the repetitions of “Grace”, athletes will likely succeed by using a similar break-up strategy as they would in the well known benchmark workout. Quick singles is a consistent method across 50 repetitions that also manages the grip fatigue that results from always holding onto a barbell or pull-up bar. If athletes plan on throwing in some touch and go sets, those are best used as the beginning and end of the workout, with the middle mainly consisting of controlled singles. A good amount of time can be lost or gained moving from the toes to bar to the barbell, so let’s ensure that transitions are urgent today.


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