Warm Up
2 Rounds
250M Row
5 Goblet Stretch
6 Cossach Squat
5 Broad Jump
6 Press
6 Tricep Stretch

Skill Work, Keep Light:

– 3 x 3 Position Clean + Jerk
– 3 x 3 Clean Segment Pulls

Met Con
4 Rounds For Time:

400M Run
6 Clean & Jerk (185/125#)

Jeremey – 20:29 (scaled to 155#)

I was a bit sad to scale this one, but with my PR being 175# for C&J, there was no way I was going to do 185# for 24 reps. I was happy with how 155# felt though given I’ve been out of the gym for awhile. I only missed one jerk the entire time.

Published by

Jeremey DuVall

Jeremey is a Happiness Engineer and Team Lead at Automattic, makers of WordPress.com and more. He also co-founded a nonprofit called Drink for Pink that supports local breast cancer research in Colorado. He writes and speaks about leadership, learning, and self-improvement.

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