Workout of the Day

Clean Sweep

Written By Charleh Knighton  |  Clean & Jerk 

For Time:
10-8-6-4-2 Clean and Jerks (155/105 lbs)
20-16-12-8-4 Box Jumps (30″/24″)
30-24-18-12-6 Wall Balls (20/14 lbs)

WODprep Strategy Top Tips:

Clean and Jerks:

  • This workout consists of decreasing repetitions for the clean and jerks, which means the rep schemes get easier as the workout goes on.
  • Start with a steady pace for the set of 10. Break it into smaller sets if needed to maintain good form and prevent early fatigue. For example, 5-5 or 4-3-3.
  • For the set of 8, aim to maintain your pace or even increase it slightly. Consider doing sets of 4-4 or 3-3-2.
  • As you move to the set of 6, it’s a good time to pick up the pace. If possible, aim for unbroken reps or shorter rest breaks.
  • The set of 4 should be fast. Try to complete it without breaking if you can.
  • Finally, for the set of 2, give it your all and sprint to the finish.

Box Jumps:

  • The box jumps require explosive power and coordination.
  • Start with a pace that you can comfortably maintain for the set of 20. .
  • For the set of 16, maintain a similar pace, but if you feel confident, you can try to speed up slightly.
  • As the reps decrease, push harder, and take shorter rest breaks between sets.
  • In the set of 8 and 4, give it your all to finish strong.

Wall Balls:

  • Wall balls can be demanding, especially on your legs and shoulders.
  • For the set of 30, break it into manageable sets like 10-10-10 or 15-15 if necessary.
  • As you progress to the set of 24, try to maintain a consistent pace and minimize rest breaks.
  • In the set of 18, you should be in a rhythm, focusing on breathing and efficient movement.
  • In the set of 12, push yourself to go unbroken or with minimal breaks.
  • Finally, in the set of 6, give it your all and sprint to the finish.

 

Do you struggle with front rack mobility and position during the power clean or front squat? Try these drills!

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