Workout of the day

The workout of the day consists of:

Every minute on the minute (EMOM) for 10 minutes: 4 Clean and Jerk @ 70% 1RM

Scaling

Reduce the weight of the clean and jerk or the number of reps to accommodate your current fitness level. Beginners might start with a lighter weight or even just a PVC pipe or empty bar to get the technique right.

No equipment

If you don’t have access to a barbell,

  • replace clean and jerks with dumbbell clean and presses, using a pair of heavy enough dumbbells or
  • perform 8 burpees each minute to maintain the intensity.

Warmup

  • 3 minutes of jump rope
  • 2 rounds of:
    • 10 air squats
    • 8 push-ups
    • 6 shoulder rolls (each side)
  • Dynamic stretches:
    • Leg swings (10 on each leg)
    • Arm circles (10 forwards and 10 backwards)
  • Practise clean and jerk technique with a lightweight (PVC pipe or empty barbell)

Cooldown

  • 3 minutes of light rowing or jogging
  • Static stretches:
    • Pectoral stretch (30 seconds each side)
    • Shoulder stretch (30 seconds each side)
    • Hip flexor stretch (30 seconds each side)
    • Hamstring stretch (45 seconds each side)