This Saturday’s workout features an intense couplet of calorie bike and clean and jerks. The goal is to keep a sprint pace, minimizing both rest and transition times.

The weight for the cleans should be moderately heavy—challenging but manageable for multiple reps. For the veterans among us, this is a familiar workout that we've taken on twice over the years. You might have scores from 2022 to compare your progress.

See you all in group classes, on the zoom, or in the open gym.

Cheers,
Big Cat

Warm up

2 rounds, 1 min each:

- Cardio machine or 200 m run
- PVC shoulder pass throughs
- DB Scotts press
- Reverse lunges

Then

Clean and jerk barbell warm up sequence (5 each):

- RDL (flat back)
- Hang muscle clean
- Hang power clean
- Front squat with pause
- Hang squat clean
- Bradford press
- Dips (torso vertical, feet grounded, knees slightly coming forward)
- Push press
- Push jerk
- Split jerk right
- Split jerk left

Tech

- Clean and Jerk

WOD

For time:
- 20 Calorie bike
- 20 Clean and Jerk @105/165 #
- 20 Calorie bike

Cool Down