WOD Blog

Thu, Jan 30 2025

1.30.25


(Time)
Warm Up

Banded 7s

Burgener Warm Up Clean - 3-5 reps of each movement. - all to power position

2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)

-Then-

Warm up to first lifting weight.

Strength
Clean and Jerk
Do a set every 1 minute and 30 seconds.

3 Sets
1 Clean & Jerk @65-70% 1RM Clean & Jerk

3 Sets
1 Clean & Jerk @70-75% 1RM Clean & Jerk

3 Sets
1 Clean & Jerk @75-80% 1RM Clean & Jerk

3 Sets
1 Clean & Jerk As Heavy As Possible (AHAP)

Conditioning
10 Minute EMOM
6 Power Clean and Jerks (115/80)
*Pick a weight you can keep unbroken

-rest 2 minutes-

10 Minute EMOM
200m Row




The Leadville Box
615 US-24 Unit D
Leadville, CO 80461 (view larger map)