10 1-minute rounds of:
25 squats
Max reps of clean and jerks
Rest 2 minutes between rounds.
Men: 155 lb.
Women: 105 lb.
Scaling
Each round in this workout is a sprint. Reduce the number of squats to allow 20-30 seconds to perform clean and jerks. The load on the clean and jerk should be as heavy as you can handle without hesitating before each lift. Pick a load that is challenging but still allows you to hang on and perform back-to-back reps quickly.
Intermediate Option
10 1-minute rounds of:
20 squats
Max reps of clean and jerks
Rest 2 minutes between rounds.
Men: 135 lb.
Women: 95 lb.
Beginner Option
10 1-minute rounds of:
10 squats
Max reps of clean and jerks
Rest 2 minutes between rounds.
Men: 95 lb.
Women: 65 lb.
