Workout of the Day


Written By Charleh Knighton  |  Clean & Jerk 

5 Rounds for Time
12 Deadlifts @155lbs/105lbs
9 Hang Power Cleans
6 Shoulder to Overhead

WODprep Strategy Top Tips:

The deadlifts kickstart each round and call for a grip that ensures you can handle larger sets. While you might go unbroken through the whole complex in the beginning, fatigue warrants breaking them into smaller sets with brief rests to maintain proper form. 

Try this rep scheme for ultimate efficiency – 

11 Deadlifts
1 Deadlift + 8 Hang Power Cleans
1 Hang Power Clean + 6 Shoulder to Overhead

The last thing you want to do it break after 12 deadlifts then have to do an extra one to move into the hang power cleans, and so on!

For the Shoulder to Overheads, you can go for strict press, push press, push jerk or split jerk – although we wouldn’t recommend split jerks as they’re too time consuming. You’ll have to be super strong to opt for a strict press so most people will likely go for an efficient push press. As the workout progresses, push jerks might prove more efficient as they utilize your legs to generate power, reducing strain on the shoulders.

If you’re having to break up your shoulder to overheads from the beginning, we would suggest dropping the weight to something you can complete unbroken, particularly when fresh. 


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

Download our free shoulder warm up
Full shoulder mobility playlist
Full OHS playlist

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